Sleep - The Magic Weight Loss Aid

Sleep is the magic restorative process that recharges our exhausted bodies, repairs wounds and injuries, and heals both physically and mentally. Research efforts have just scratched the surface of the complexity of this essential bodily function. But one new key piece of information has emerged. The amount and quality of your sleep actually affects your waistline. It may also lead to insulin resistance and increase your chances of developing diabetes.

Lack of sleep is associated with increased hunger and overeating. Research on sleep and its relationship to health has been conducted by the Wisconsin Sleep Cohort Study which studied volunteers over time. Some interesting conclusions have been drawn from these studies. First of all, in those who slept less than 8 hours (around 75% of the group), BMI went up as sleep went down. This suggests a direct correlation between lack of sleep and increased body weight.

Less sleep → Increased obesity

Shorter sleeping duration was associated with changes in two key hormones that regulate appetite. Blood levels of leptin, the “I’m full” hormone” went down and ghrelin, the hunger hormone, went up when sleep was reduced. These changes were significant enough to make appetite control much more difficult when sleep was short-changed. Reduced leptin levels may also lead to a reduction in metabolic rate by other mechanisms.

Growth hormone (GH) is also affected by the amount and quality of our sleep. GH stimulates fat burning as well as muscle growth. Secreted by the pituitary gland at the base of the brain, GH is released in pulses throughout the night. The largest pulse seems to be about an hour after sleep onset, during Stage 4, or Deep Sleep.

Poor sleep is also associated with a rise in the stress hormone, cortisol. Cortisol increases blood sugar, packs on belly fat, and leads to a breakdown of muscle tissue. Metabolism falls and insulin resistance may develop.

Sleep is important for general health as well as weight loss. Aim for 7 – 8 hours nightly. Go to bed early and get up with the sun for best effects. Light plays an important role in regulating our circadian rhythms.

Here are some recommendations for a good night’s sleep:

  • Keep the room temperature comfortable.
  • If you have sleep apnea, see your doctor. You will sleep better with treatment. Sleep apnea has serious consequence for your health if left untreated. Weight loss may help lessen the severity of sleep apnea.
  • Shut out noise and other distractions.
  • Keep to a regular routine - go to bed and get up at the same time each day
  • Keep the room darkened. Avoid nightlights or keeping the TV on while sleeping.
  • If you get up to go to the bathroom, use minimal light, so that you don’t disrupt melatonin production
  • Get a comfortable bed.
  • Watch the caffeine – even a very small amount can keep some people awake or prevent returning to sleep when awakened in the middle of the night. Coffee, tea, cola drinks, and even chocolate contain caffeine. Some medications contain caffeine as well, including some weight-loss aids.
  • Avoid taking a decongestant in the evening – this is likely to keep you awake.
  • Watch the alcohol – alcohol makes you sleepy but may wake you up later
  • Use white noise or a relaxation CD.
  • Avoid sugar or high glycemic carbohydrates before bed – this may lead to low blood sugar in the middle of the night, causing you to wake up.
  • Consider using the Emotional Freedom Technique (EFT )see www.EFTupdate.com. This can help calm stress and anxiety.
  • Avoid stimulating movies or TV shows before bed.
  • Take a hot bath, shower, sauna, or hot tub before bed.
  • Meditate
  • Get regular exercise – this will help you sleep better at night. But don’t exercise just before bed, which may be too stimulating.
  • Eat a high protein snack a few hours before bed to help produce tryptophan, a precursor to melatonin and serotonin, brain chemicals that help you sleep
  • If you are perimenopausal, either natural estrogen or other supplements may help with hot flashes and allow you to sleep better. Avoid alcohol which makes hot flashes worse.
  • Manage stress better – see Control Stress – so that worries don’t keep you awake at night

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