Why sleeping more is the key to sustainable weight loss
-Jan 6, Hannah Hargrave , Health -
Weight loss isn’t just about diet and exercise, your sleep pattern play a big part in it too.
When it comes to losing weight most people instantly start analysing what they eat and while nutrition is absolutely vital, it turns out that sleep is too.
Regular sleep deprivation can throw your body completely out of whack and lead to unhealthy weight gain. The longer you sleep for at night the more weight you lose, plus if you’re not battling tiredness you won’t be as tempted to turn to refined sugar and carbs in a bid for a quick energy fix.
So, if you feel like you’re fuelling your body properly with a healthy, balanced diet, you’re exercising but still not shifting the pounds, you may want to look at how much shut eye you’re getting at night.
How much sleep should I be getting?
While there’s no denying that some people just don’t need as much sleep as others, the general rule of thumb for adults is that you should be consistently getting between seven and nine hours of sleep a night. If you sleep for less than six hours a night this is called ‘short sleep’ and it can be detrimental to your health.
Sleep and weight studies
There have been several studies showing a very clear link between sleep and weight gain with the following key findings.
– People who regularly had short sleep also had increase waist circumference.
– Short sleep increased the risk of high body mass index (also known as your BMI).
– Short sleep was linked to low levels of the thyroid hormone free thyroxine.
– Short sleep was associated with lower levels of HDL – high density lipoprotein – which is a good cholesterol that helps protect against heart disease and clogged arteries.
– Short sleep – even just for a week – caused people to overeat and gain weight
– Women who sleep seven or more hours a week weigh 5.5 pounds less than those who average five hours sleep a night
– Every extra hour of sleep after short sleep can decrease the rate of obesity by 30 percent.
– Short sleep triggers overeating – often of high calorie, sugary and carbohydrate rich foods.
– Short sleep can disrupt the hormones, leptin and ghrelin, which regulate appetite and hunger.
– Short sleep negatively impacts your metabolism because it decreases the amount of energy you expel.
How to get more sleep
If getting a good night’s sleep was that simple, everybody would be doing it. But if you’re not fortunate enough to be able to drift off and stay asleep with ease, then nighttime can be more of a pain than a pleasure.
There are some simple things you can do however which should lead to better sleep and in turn a slimmer waistline.
Keep regular hours – Try to wake up and go to bed at the same time each morning and nighttime. Even if it’s the weekend and you’re tempted to sleep in, it’s important you keep regular hours.
Switch off the TV – It’s common practice for people to lay in bed and watch TV, check emails on their phone or even take the laptop to the bedroom, but blue light emitting devices too close to bedtime can hinder sleep. So switch them off a couple of hours before you hit the hay.
Get plenty of daylight – During the day expose yourself to as much daylight as you can, whether that’s getting out for a walk or just by keeping your blinds open to let the natural light in. Your body is primed to be active in the daytime and rest and repair at night so once nighttime rolls around and darkness sets in your brain will be ready for sleep.
Don’t eat after 8pm – Snacking late at night won’t do anything for your sleep or your weight. Try intermittent fasting for between 12-16 hours to curb the nighttime munchies. So if you finish your last meal at 7pm you’ll have your first of the next day at 9am.
Exercise – You need regular exercise to keep you healthy inside and out, but if you’re having trouble sleeping you might want to look at the time of day you’re taking to the treadmill. You might think working out close to bedtime would be perfect to wear you out and ready you for bed, but actually exercising before bed can keep you awake. Instead squeeze in a workout first thing in the morning or even at lunchtime for a quick power boost.
Take Lumity Morning and Nighttime Supplements – Lumity supplements for women and the new formula for men are packed with nutrients which can help your overall wellness levels. In addition to Vitamin C and Magnesium, which reduce fatigue and tiredness, they’re designed to work with your circadian rhythm to deliver the right nutrients at the right time around the clock.