Sleep Your Way to Weight Loss
Scientists already know that lack of sleep is connected to accidents, diabetes, depression, hypertension, memory loss and cardiovascular disease. Now, more and more research is being done on the relationship between sleep and body weight. Most men and women need 7 to 8 hours of sleep a night. Chronic sleep debt is defined as sleeping more than four, but less than seven hours a night.
Sleep deprivation causes your nervous system to speed up which increases hormone activity. More cortisol is produced which has been shown to increase food intake and the accumulation of abdominal fat. Restricting sleep is also associated with lower levels of leptin. When leptin levels decrease, the brain tells the body to eat more. Plus, there are two additional hormones that stimulate hunger and prompt the body to eat more when sleep is restricted.
Get enough sleep and your body will naturally regulate your hormones. Simply put, adequate rest means eating less. You'll also be less likely to reach for an energy drink or coffee. If your goal is to lose weight, it is imperative that you get a good night’s rest. Follow these tips to improve sleep.
- Cut down on caffeine consumption in the late afternoon and evening.
- Quit smoking or do not use products with nicotine before bed.
- Keep your bedroom cool during sleeping hours.
- Drink fewer fluids after dinner to reduce trips to the restroom.
- Set a regular time to go to bed and a consistent time to wake up.
- Avoid bringing food to bed.
- Limit naps to a maximum of 30 minutes. And never nap after 3pm.
- Avoid intense exercise within six hours of your bedtime.