Sleep Your Way to Weight Loss!

Aug 29th 2018 Posted by MDR

Losing weight is not easy, but one thing you can do to decrease your chances of weight gain is to get enough sleep. Research has shown that sleeping less than 6 hours per day increases the risk of obesity significantly!

There is a hormonal link between sleep and weight, and insufficient sleep makes us vulnerable to weight gain. One third of Americans don’t get enough sleep. Too much stress, overwork, excess caffeine during the day, or a disruption of melatonin caused by the bright lights of late nite TV or computer screens can all interfere with sleep.

A study in the American Journal of Clinical Nutrition found that when people were sleep deprived, late-night high carb snacking increased. When you wake up tired, you tend to seek more caffeine for mental stimulation and that may interfere with your sleep later in the day. In a study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.

Sleep deprivation makes you “metabolically groggy," University of Chicago researchers say. So it's not so much that if you sleep, you'll lose weight, but that too little sleep hampers your metabolism and contributes to weight gain. Too little sleep spikes the stress hormone cortisol to conserve fat for energy to fuel your waking hours. After just 4 days of insufficient sleep, the body’s insulin sensitivity dropped by more than 30%.

Sleeping for longer each night is a simple lifestyle intervention that could help reduce intake of sugary foods and lead to a generally healthier diet, according to several studies.

Most of us need to get 7-8 hours of sleep each night. The good news is that sleeping can be the easiest, most enjoyable part of your weight loss routine.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

2. https://academic.oup.com/ajcn/article/107/1/43/4794751

3. https://www.sciencedirect.com/science/article/pii/S0303720715003378?via%3Dihub

4. https://www.sciencedaily.com/releases/2018/01/180109214932.htm

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