Did you know that getting a good nights sleep is essential for losing weight?
Research done at Columbia University shows that people who get less than 7 hours of sleep every night are heavier, gain more weight over time, and have a harder time losing weight!
It has been found that sleep deprived people have higher levels of hunger hormones in their blood throughout the day-this causes them to eat more and to crave junk food.
Another study done at University of Pennsylvania showed that sleep-restricted subjects gained more weight than their well-rested counterparts because they ate an average of 550 calories during the period that the other group was in bed asleep.
The body’s metabolic processes are also not spared-University of Chicago researchers found that within just four days of sleep deprivation the body’s ability to properly use insulin (the master hormone for fat storage) dropped by more than 30 percent!
In today’s world getting a good nights sleep can be challenging, but here are a few tips;
–Shut down your computer, cell phone, and TV at least an hour before you go to bed. Take your TV out of the bedroom and save your bedroom for relaxation, leisure, reading(nothing from your workplace though), sleep, and intimacy.
–Stick to a schedule; Go to bed and wake up at the same times every day, even on weekends if you can.
–Avoid eating heavy meals and alcohol close to bedtime (leave at least 3 hours if you can)
–Avoid soda, caffeinated tea, coffee, and chocolate after 4 p.m. Remember that caffeine can stay in your system for a long time-you could still have about 50% of whatever amount you took in your system after 6 hours! Instead drink teas like chamomile, peppermint, lavender and valerian which can help you fall asleep.
–Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, and even very dim light suppresses it. Try a sleep mask if necessary.
–Take a hot bath before bed-it can help relieve tension and relax sore muscles
–Do not exercise too close to bedtime-it may take your body several hours to “unwind”. On the flip side there are a few people who get so exhausted with exercise that it actually helps them sleep better-you will have to try it out for yourself and see.
–Cool your room appropriately; sleeping in a very cool room can enhance sleep (even if you sleep under a blanket)
To your success!
