While many people have heard that there may be a connection between adequate sleep and weight loss, this simple diet technique can be difficult to heed in today's fast-paced world--but may be worth the extra effort.The Diet Channel reports that the role of sleep in relation to hormonal mechanisms and appetite may be even greater than previously thought. Inadequate sleep reduces levels of the hormone leptin, which signals satiety to the brain. Conversely, sleep deprivation increases the body's levels of ghrelin, a hormone that stimulates hunger. For this reason, you may want to prioritize sleep in your weight loss efforts.
Step 1
Stabilize your sleep cycle. According to the Diet Channel, the amount of sleep people need varies between seven and nine hours per night. You can find out how much sleep your body requires by sleeping without an alarm clock for several days. After this time, you should begin naturally waking up and becoming tired at the same times each day. This will give you an idea of how much sleep you should be getting, the Diet Channel says.
Step 2
Seek treatment for sleep apnea. If you have sleep apnea, you may not be getting a good night's sleep regardless of how many hours you put in. According to Sleep Deprivation.com, sleep apnea is linked to obesity. In addition, people with sleep apnea are less likely to enter deeper phases of sleep, and therefore may gain weight. Sleep apnea is more common in men, and while it often concurs with snoring problems, it also has more serious ramifications such as high blood pressure, heart attack and stroke.
Step 3
Combine your sleep habits with diet and exercise. The Diet Channel emphasizes that increasing sleep alone won't have the effect of producing weight loss. You should factor in a healthy diet and exercise program as well. Keep in mind that because getting enough sleep may curb your appetite, this might make it easier for you to stick to your diet.
Tips and Warnings
- Start getting ready for sleep ahead of time. The Diet Channel recommends that you establish a routine for sleep and begin "winding down" prior to your bedtime.
- Avoid using your bed for watching television or doing work. This may interfere with your ability to sleep well, the Diet Channel cautions.
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