Ideally, seven to nine hours of sleep per night is important for mental well-being. A well-rested mind is also able to choose healthy lifestyle behavior, as compared to a mind that is foggy and confused due to sleep deprivation. Unfortunately, factors like long working hours, stress, and unhealthy eating habits contribute to sleep problems. An editorial published in the Canadian Medical Association Journal pointed to a study conducted in 2010, which found that research participants who slept for 5.5 hours, lost 55 percent less body fat, and 60 percent more of their lean body mass, than those who slept for longer. This, in turn, is linked to weight gain and binge eating. To understand how sleep is important to weight loss, let us look at the science behind it.
How Sleep Affects the Hormones
Ghrelin and Leptin
The increased ghrelin in the body is often in sync with leptin resistance. Released from fat cells, leptin signals the body to eat less. Due to sleep deprivation, leptin is unable to produce its normal effects to stimulate weight loss. The effect that sleep has on these two key hormones that play an important role in stimulating and suppressing your appetite, impacts your weight loss goals. This is aptly demonstrated in a study conducted by Stanford University and the University of Wisconsin. For the study, doctors reported the hours that 1,000 volunteers slept each night. When their levels of ghrelin and leptin was measured, and their weight was charted, doctors found that those who slept for less than eight hours a night had lower levels of leptin and higher levels of ghrelin. These people also had a higher level of body fat.
Growth Hormone
How Sleep and Stress Affects Weight Loss
When we are stressed, the body releases a hormone known as cortisol. Secreted by the adrenal glands, cortisol helps regulate blood pressure and the body's ability to convert sugar into energy. Insufficient sleep, along with factors like over-working and chronic stress, can lead to excess cortisol in the body. Over time, the cortisol in the body can lead to increased appetite, high blood sugar, and cravings for harmful sweets. It can also lead to insulin resistance. Excessive eating due to overstimulated appetite can lead to increased fat retention.
How Important is Sleep for Rest and Recovery
To maintain a healthy weight, it is important to sleep well. With adequate sleep, you are well-rested and the body has time to heal. This enables you to increase your performance level and grow stronger.
Tips for Better Sleep to Lose Weight
- Avoid caffeine, especially in the afternoon and late evenings. This is because, caffeine will keep you in the lighter stages of sleep. This is associated with less or poor sleep.
- Do not eat too much before bedtime, as when and what you eat affects your sleep. Rich, spicy meals can cause sleep disruption. Instead, stick to light meals before retiring to bed.
- Turn off the TV. People who are glued to the idiot box for long hours at night, often complain of lack of sleep. This holds true for the computer and phone as well.
- Exercise your body for better sleep. If you cannot hit the gym, then doing some yoga, dance, or simply going for a long walk can help you sleep better.
- Avoid stress and take certain measures to reduce it. Meditating, reading a relaxing book, or sharing your concerns and thoughts with friends are some ways in which you can ease stress.
If you are unable to sleep well and are constantly gaining weight as a result, then try speaking to a sleep specialist. It is also important to understand that although it is significant, sleep is not the solution for everyone who is struggling to lose weight. Along with a good sleep, a balanced diet and regular exercise is essential for successful weight loss as well.
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