How can lack of sleep affect weight loss? Surely the opposite is true! If we’re tossing and turning 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 it needs more food to replenish our energy stores.
So we tend to eat more. Not only that, we tend to crave high-energy foods like ice cream, cake, or sugar-laden sodas.
To make matters worse, the effects of sleep deprivation can decrease the body’s ability to process glucose efficiently, leading to an increased tendency to gain weight. This could also lead to an increased risk of diabetes.
Sleep deprivation also leads to higher levels of the stress hormone cortisol and lowers metabolic rate, which means we burn fewer calories.
A simple way to increase 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 appealing, preferably with our favorite comfort food!
So whether we’re trying to lose weight or just maintain our weight, the amount of sleep we get is very important. Sometimes all we have to do is raise our awareness.
First this is what not to do. Don’t nap for long periods during the day. This will disrupt your natural circadian rhythm, leading you to be awake at night.
Late night snacks? The body simply cannot digest them and they will be deposited as fat! If you must eat late, have a light yogurt, herbal tea, or milk drink. Forget coffee and black tea as these 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! Big shopping malls are wonderful walking trails. Check out the shops as you browse (stay away from food stores though!)
Exercising more significantly increases metabolic rate and allows us to sleep better at night. It has also been shown to reduce stress, which is the enemy of restful sleep.
Plan your day better. Start relaxing in the evenings and use the mornings for energetic tasks. This will allow you to relax better and you will fall asleep 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.
So don’t help your body get fat with bad sleeping habits. Eat healthy food, de-stress, exercise more and sleep until you lose weight!
Copyright 2005 Wendy Owen