Want to lose or maintain your weight? Make sure you get a good night’s sleep!
A recent Columbia University study found that people who don’t get enough sleep are more likely to eat an extra 300 calories per day. Not good when you want to lose weight! But the reverse is also true. When you sleep you lose weight!
Here’s how lack of sleep sabotages your weight loss efforts.
Substantial medical evidence is telling us that a lack of sleep affects hormones which are linked to an increase in appetite. Your body becomes less satisfied and you are tempted to eat more. Lack of sleep can cause you to reach for sugary foods in an effort to get a boost of energy. The result is a temporary fix and an increase in caloric intake.
It’s also much easier to talk yourself into skipping exercise for that day when you haven’t had enough rest.
Don’t let lack of sleep sabotage your weight loss efforts!
1) Power down before you hit the hay. Looking into the bright light of a tablet can stimulate your brain. This makes it harder to fall asleep, says David N. Neubauer, M.D. an associate professor at Johns Hopkins University School of Medicine.
2) Sleep on your side. Side sleeping is particularly helpful if snoring or sleep apnea tend to disrupt your rest. It can open your airway for better breathing. Also, use a body pillow for a comfier night’s rest, Dr. Neubauer suggests.
3) Exercise! As tempted as you are to skip exercise when you are feeling tired, thirty minutes of moderate activity may actually help you sleep. Try replacing time in front of the television with a walk or moderate strength exercises.
4) Don’t let stress keep you awake! If stress is keeping you up all night, take steps to reduce and manage the stress. If you have too much on your plate, see where you can cut things out. If you are suffering from anxiety and/or depression, you may want to seek a life coach and/or trained psychologist to help you get to the root of the issue.
Proper sleep is critical for weight loss and weight management as well as long term health. Per WebMD, the average adult needs 7 to 8.5 hours of sleep per night. Make sure you are taking the necessary steps to get the optimal amount of sleep to function at your personal best. Your mind and body will thank you!
To your health and fitness!
Jennifer