Does it seem too good to be true?
If you are gaining weight or struggling to lose weight, sleeping more might be the breakthrough you need.
Scientists agree that the amount of time you sleep is directly related to how much you weigh. And while 65% percent of Americans are overweight or obese, fully 63% don’t get the recommended eight hours of sleep each night.
Coincidence? Researchers don’t think so.
But why the connection? Several possibilities:
Hunger Hormones
Sleep deprivation affects two hormones: Ghrelin and Leptin.
Ghrelin is an appetite stimulating hormone—as it goes up, you feel hungry.
Leptin is a satiety or fullness hormone—as it goes up, you feel full.
When you don’t get enough sleep, Ghrelin goes up (so you feel hungry), and Letpin goes down (so you do not have a feeling of fullness).
The result? You eat more.
Basal Metabolic Rate
Getting too little sleep may also affect your basal metabolic rate. This is the number of calories that you burn while at rest.
The result? You burn fewer calories.
Cortisol Level
Insufficient sleep can cause the release of additional stress hormone called cortisol, and this can stimulate hunger.
The result? You eat more.
Non-Exercise Associated Thermogenesis (NEAT)
That’s just a fancy way to say fidgeting. The theory is that if you sleep less, you will move around less while you are awake.
The result? You burn fewer calories.
So how much sleep is enough? Generally seven to eight hours is the recommended amount. But we all know it isn’t that easy: many of us struggle with insomnia. Going to bed earlier doesn’t guarantee that we will sleep peacefully for eight hours. Let’s look some ways to help you get your zzzz’s.
Tips for a better night’s sleep
- Take a nap! Ward off early evening drowsiness with a short nap during the day. This will keep you from falling asleep too early and then being wide awake during the night.
- Keep a regular schedule. Try to go to bed and get up at the same time every day.
- Exercise daily, but not too late in the day. Exercise raises body temperature, but a cooler body temperature encourages sleep.
- Limit caffeine during the latter part of the day. Allow about six hours for the effects of caffeine to wear off.
- Turn off the television and computer before bed. Their flickering lights can interfere with sleep.
- Prepare your bedroom by cooling and darkening it. Block noises with a fan or white noise machine.
If you’ve hit a weight-loss plateau, getting a little more sleep might be exactly what you need to tip the scale in your favor
Do you have tips for getting a better night’s sleep? Head over to my facebook page and share them so we can all feel less hungry, burn more calories and have quality sleep.