How can lack of sleep affect weight loss? Surely the opposite is true! If we’re going round and round all night, aren’t we burning a few more kilojoules?
Maybe, but it’s more complicated than that. When we don’t get enough sleep, our energy is very low. This can trick the brain into thinking that it needs more food to replenish our energy stores.
This is why we tend to eat more. It’s not just that we tend to crave high-energy foods like sugar-laden ice cream, cakes, or sodas.
To make matters worse, the effects of lack of sleep can decrease the body’s ability to process glucose efficiently, leading to a greater tendency to gain weight. This could also lead to an increased risk of diabetes.
Lack of sleep also produces higher levels of cortisol, the stress hormone, and reduces metabolic rate, which means we burn fewer kilojoules.
A simple way to increase your metabolic rate is to exercise every day. But we don’t feel like exercising when we’re tired, right? No, a seat in front of the TV is much more attractive, preferably with our favorite comfort food!
So if we are trying to lose weight or just maintain our weight, how much sleep we get is very important. Sometimes all we need to do is increase our awareness.
First, this is what you should not do. Don’t take naps for long periods of time during the day. This will disrupt your natural circadian rhythm and cause you to wake up at night.
Night snacks? The body simply cannot digest them and they will turn into fat! If you have to eat late, make it a light yogurt, a herbal tea or a drink with milk. Forget coffee and black tea, as they contain stimulants.
Here are some tips:
Increase your exercise. This can be done without joining the gym! Just walk more. Get off the bus one stop early and walk the remaining distance. Take the stairs instead of the elevator.
If the above is not for you, go shopping! Large shopping malls are wonderful walking trails. Take a look at the stores as you browse (stay away from the food stores!)
Exercising more significantly increases the metabolic rate and allows us to sleep better at night. It has also been shown to reduce stress, the enemy of restful sleep.
Better plan your day. Start relaxing in the afternoons and use the mornings for energetic tasks. This will allow you to relax better and sleep faster.
If you have trouble sleeping, get help. There are websites and books that will increase your knowledge of safe and natural ways to get a good night’s sleep.
Therefore, do not help your body gain weight due to poor sleepwear. Eat healthy foods, de-stress, exercise more, and sleep until you lose weight!
Copyright 2005 Wendy Owen