Sleep and Weight Loss Tips

sleep and weight loss

Let’s take a closer look at how sleep and weight loss are related and if it may be causing you to gain weight. We all know that controlling our diet and what we eat and getting regular exercise are great ways to lose weight. But what if I told you a good night’s sleep or the lack thereof could be affecting the number on your weight scale.

How Sleep and Weight Loss are Related

Not getting the proper amount of sleep may put a damper on your metabolism – also known as your calorie burning furnace. According to a study in the journal for ‘Annals of Internal Medicine’, four hours of sleep for four consecutive nights made healthy people more resistant to insulin – a condition that commonly leads to weight gain, diabetes and other serious health problems.

Sleep and Weight Loss Numbers that may Shock you!

After the four days of only four hours of sleep each night, the subjects’ whole-body insulin response had decreased on average by 16 percent, and the fat cells’ insulin response took a 30% hit. The researchers said this was equal to numbers seen in diabetics and the obese.

The lack of sleep can also greatly affect hormones that control your appetite, leading to bad eating habits that can contribute to weight gain.

Top 5 Tips to help you Sleep for better Weight Loss

The resolution to all this bad news of course, would be to simply get more sleep. In most cases that is easier said than done. So if you are regularly missing out on a good night’s sleep, maybe it’s time to make some changes. Let’s get you snoozing with these five helpful sleep and weight loss tips:

 

#1 Keep a regular schedule. Try to go to bed and get up at about the same times every day. This will help your body establish a sleep-wake schedule.

#2 Cozy is Rosy. Try to make your sleep area an oasis. Make sure your room is dark, quiet, cool and comfortable.

#3 Unwind before you retire. Stay away from your TV, computer and smartphone at least 10 minutes before bedtime. Give yourself time to unwind. Take a warm shower or bath, or relax to some music.

#4 Exercise your way to sleep. Regular exercise can help you sleep better. Try to get thirty minutes to an hour of exercise each day. Just make sure it is not too close to bedtime so you can still get in your nutrition and wind down.

#5 Avoid sleep disrupters. Be sure not to consume any caffeinated drinks after midday. Also avoid any alcohol or nicotine, as these can affect sleep quality. Also limit your fluid intake before bedtime to save yourself a trip to the bathroom during the night.

4 Times More Weight Loss Than Diet & Exercise

Getting a good nights’ sleep will not only help you lose weight, but also keep you healthy and feeling great.

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