Tag Archive for: Tiredness

Does Sleep Help You Lose Weight? 

This is a question worth considering when you are striving to lose weight.

You see, most individuals have experienced the exhausting effects of a poor night’s sleep.

But did you know that not getting enough sleep can actually limit weight loss?

Sleep’s Connection to Your Weight.

In fact, not getting enough sleep can lead to overeating, particularly in foods that are high in fat, sugar, and salt. And this as we know, adds more weight.

Although you won’t sleep your way into achieving your dream body, a deficiency of quality sleep can slow down your weight loss.

In a study comparing the effects of four hours of sleep per night to ten hours of sleep, after just five days, participants who had missed their sleep gained close to one kilogram.1

So, if you’re somebody who lies in bed for what feels like hours, without sleeping. Watch the clock tick over, as you await sunrise, then you may not be getting enough sleep to facilitate the weight loss you want.
If hundreds of thoughts rush through your mind, then relaxing for a restful sleep is most probably at the bottom of your to-do list.

There are many more factors at play in healthy weight management than your daily food choices and exercise habits, enough sleep is just one of them.

 

Let’s look at  Sleep Deprivation

Sleep isn’t a luxury, it’s an essential and fundamental factor in your overall wellbeing.

Without enough sleep, you can feel cranky and emotional.

Besides this, you could have trouble thinking clearly, your appetite changes, and your energy plummets.

If you are sleep-deprived, then you can probably relate to this.

Although everyone’s sleep needs may vary, seven to eight hours each night is a recommended goal.

If you’re not sleeping for this amount of time each night, you’re heading into sleep deficiency.

Long-term results indicate that each precious hour of sleep does count!

During a 16-year study, women who slept for six hours each night were 12% more likely to gain at least 13 kg of weight during the study period, compared to women who slept seven hours.

For those who slept no more than five hours, they were a staggering 28% more likely to gain at least 13 kg.2

A good night’s sleep leaves you well-rested, and more energised, AND you won’t be craving foods (particularly those hyper-palatable, weight gaining ones!) for extra energy the next day.

Sleep can impact your desire to eat, but did you realise that when you eat can also affect your sleep?

As well as what you eat, the timing of when you eat matters.

 

Going to bed soon after a meal can make you feel uncomfortably full, keep you awake, and contribute to digestive discomfort (e.g. reflux or heartburn).
Eating too close to bedtime can also increase blood glucose levels, which may make it more difficult to fall asleep.

Ideally, your evening meal should be your lightest meal of the day, and eat at least three hours before bedtime.

Interestingly, having a longer period of time between dinner and breakfast the next morning allows your body adequate time for quality rest, and also supports healthy metabolism, aiding in overall weight management.
The body is an intricate system, and when it comes to sleep and satiety, there are two hormones you and your waistline need to know!

Leptin, the Satiety,  or “feeling full” Hormone

With an important role in appetite and weight regulation, leptin sends signals to your brain to notify you when you’re full and also stimulates fat burning in order to create energy.
Leptin levels increase after eating; and when you sleep, leptin also remains increased until you wake up and your metabolism increases.
Less sleep equals less leptin!

Ghrelin, the Hunger Hormone

The ‘it’s time to eat’ messenger, is called ghrelin. This sends hunger signals to your brain and indicates when to switch from burning energy to storing fat.
Ghrelin levels decrease after eating; and while sleeping, your ghrelin level also remains low. Less sleep equals more ghrelin!

You can now see that it’s not just what you eat, it’s  also how much you sleep that affects the feeling full and hunger hormones

 

Playing Catch Up

Can you catch up on missed sleep?

Interestingly, people who enjoy a long sleep during the weekend (on average two hours more than during the week) have a significantly lower body mass index (BMI) than those who skipped a weekend snooze. But why wait for the weekend to invest in your sleep?

Make counting Sheep a thing of the past                   

Incorporate these practices for a satisfying slumber:

• Create a peaceful, dark, and comfortable environment in your bedroom – this space is your sleep sanctuary, treat it accordingly!
• Avoid stimulants, such as caffeine and sugar, during the afternoon and evening. As an alternative, brew a pot of herbal tea.
  Chamomile tea is a favourite for creating calm. Rich in apigenin, an antioxidant that binds to the receptors in your brain responsible for decreasing stress and initiating sleep.
  Other sleep time brews include lavender, lemon balm, and passionflower.
• Reserve one to two hours each night before going to bed for relaxation. This could include having a bath, reading a book, practicing gentle stretches, or meditating.
  During this time, limit your exposure to digital screens. These can negatively influence your body’s ability to make your primary sleep hormone, melatonin.
• Magnificent magnesium (or in this case, magnezium) is essential for hundreds of processes in the body! Deficiency of magnesium is common, particularly in people who experience insomnia, and can further aggravate tension and stress. Therapeutic doses of magnesium can support your nervous system for a restful night’s sleep. 
• Natural medicines including passionflower, Jamaican dogwood, lavender, and zizyphus are herbal solutions to promote restful sleep.
  Did you know lovely lavender can improve the quality and duration of sleep? And passionflower is particularly beneficial for insomnia and nervous conditions.

Adopting these simple habits can have a profound effect on the quality of your sleep and overall health.

If you’re tired of counting sheep, talk to our naturopath at Your Wellness Centre about implementing your own strategies, for your sleep and your waistline.