Have You Had Trouble Losing Those Last 10 Pounds?
Have you been having trouble losing weight or those last 10 pounds? Sometimes exercising and cutting back on unhealthy food isn’t enough. Sleep deprivation can affect your health. In fact, lack of sleep causes weight gain.
Sleep and Weight Gain
Research shows that lack of sleep causes weight gain and obesity. In a report from the University of Colorado Sleep and Chronobiology Laboratory, participants slept five hours every night for five nights. Though the participants burned more calories while sleep deprived, they consumed more than average amounts of carbohydrates and fat. In one week the participants gained nearly two pounds.
So how does sleep deprivation cause weight gain? Sleep deprivation “leads to psychological changes in the brain and behavioral changes that lead people to eat more.” Specifically, it affects two hormones: ghrelin and leptin. Sleep deprivation boosts hormones that stimulate your appetite, and reduces leptin, which suppresses your appetite. In fact, in other sleep studies, researchers found that people who slept five hours or less per night had higher levels of ghrelin and lower levels of leptin than those who slept eight hours per night.
Get More Sleep and Lose Weight
- Start the day with exercise. A morning workout is great for your overall health, but it’s also great for insomnia as well. Daily exercise can give you an energy boost in the morning, but that exertion can cause you to feel tired by nightfall. So consider doing some yoga stretches, lift a couple weights, or take a morning walk before work or during your lunch break instead.
- Cut out the stimulants. One way to ensure that you rest well through the night is by taking more care of what you eat and drink. It can take nearly six hours for the stimulating effects of caffeine to dissipate from your body. So be careful to reduce the amount of caffeine (and alcohol) you consume at night.
- Schedules and routines. Consider keeping a consistent bedtime schedule. Going to bed at the same time every night can help you fall asleep easier. Set your phone’s clock to one hour before you want to actually sleep to begin to power down. Also, consider creating a bedtime ritual. Try turning off all your technology devices an hour before bed, relaxing in a warm bath, or lowering the lights to let your eyes adjust and get ready for sleep. Keep a book by your bed to train your brain to slow down as you read. If you do it consistently, you’ll be able to relax and wind down; thus, helping you get to sleep faster.
- Meditation. Before you go to sleep try lying in your bed and doing a few relaxation techniques. Take deep breaths, do a few yoga stretches, or try meditating. There are tons of great sleep and relaxation apps today. Find one that works for you. This will help your brain to slow down and prepare for sleep.