Sleep Better and Lose Weight

Losing weight involves more than your change in diet and exercise plan. One should also ensure that he or she sleeps well. Studies have shown that those who have at least 8 hours of night sleep have lost weight more easily than those who slept less. What is the reason for sleep as an important contribution to weight loss?

First the sleep factor has something to do with the hormones in our body. Individuals who slept fewer hours have higher levels of hormone called ghrelin that leads to food cravings in most people. Leptin is another hormone produced by fat cells that regulate appetite by sending signals to the brain. Whilst ghrelin is up, leptin production goes down and a load up in calories results. Another stress hormone called cortisol is also produced more if you are sleep deprived. Higher cortisol levels tend to promote better appetite and you may well think that you’re hungry even if you’re actually not. In a weight loss situation, the higher cortisols can affect the body’s ability to burn calories.

Sleep loss converts to poor health as the body has a physiological need to repair and regenerates tissues, to promote cell renewal as well as to build bones and muscle. Losing sleep hours naturally hinders the normal functioning of the various body processes. Your immune system and growth hormone are thus affected if you do not sleep well. Even your ability to lose body’s fat becomes harder.

Interrupted sleep patterns can lower the body’s metabolism rate of burning fats. With a loss of sleep, your body’s metabolism of sugars and starch slows down and excess glucose gets converted to fats and stored. Besides the excess blood sugar in the body often leads to insulin resistance, a high risk factor for more serious health problems including obesity.

Poor sleep naturally results in a feeling of low energy and poor concentration. Our physical and mental well-being is the first to suffer. The body’s reacts by loading up more calories by eating thus compromising our goals to lose weight. Deep sleep is also known to stimulate the learning ability in our brains. If we get sufficient sleep, our mental ability improves to aid us in weight loss.

Here are some quick tips to get you started on the right track to sleep better:

• Have a fixed bedtime. Going to bed at regular times can create habits the body can recognize and adjust. Naps if taken should be short and not run into your regular bedtime hours.

• Stop work half an hour before bedtime. This allows your mind to calm down and be prepared mentally.
• No heavy meals at least two hour before bedtime. However, taking a light snack or milk may help to induce sleep due to an amino acid called tryptophan found in the food that can help to promote sleep.

• Keep bedroom cozy with lightly dim and well ventilated. Have warm blankets and pillows and make it appear very comfortable. In the hot climate environment, start the air conditioner and time it to stop 4 hours later.

• Avoid any strenuous exercise at least 3 hours before bedtime. Exercise increases your core temperature, making it harder to fall asleep.

• No coffee, alcohol or tea at least 6 hours before bedtime. If you are taking decaffeinated drinks, some flexibility is allowed. Otherwise these are stimulants that should be avoided.

• Take a warm bath half an hour before sleep.

• Learn to relax. Practice relaxation techniques such as deep breathing and muscle relaxation.

The connection between sleep and weight loss is not difficult to understand. Most people munch more to compensate for the lack of sleep. So it is time get your body into a better sleeping routine for a healthy weight loss.