You wouldn't expect your car to run efficiently if you never changed your oil or checked your tire pressure. You also can't expect your body to run right or to burn calories effectively if you don't give it the rest it needs. Sleep is preventative maintenance for the body, according to an article on sleep published on Helpguide. Adequate sleep can help you reach your weight goal.
Exercise Effectiveness
Lack of sleep might make some exercise, such as walking, less effective. According to Eurkalert, when the Integrative Cardiac Health Project at Walter Reed Army Medical Center monitored the daily activities of 14 nurses, they found that those who reported difficulty getting to sleep and staying asleep had higher body mass indexes than those who experienced fewer sleep problems.
However, researchers where astounded when their data showed that the overweight nurses were actually taking more steps, and burning approximately 1,000 more calories per day than lower-weight nurses. Though this study was small, and more research is necessary, it might be possible that lack of sleep reduces the effectiveness of exercise to burn calories.
Mental and Emotional Stability
Sleep helps your brain. According to a Helpguide article on the importance of sleep, adequate rest helps maintain emotional stability, mental clarity and the ability to handle stress. With a rested mind, you'll be able to think clearly, which can help you make good choices about where to go for lunch or what to cook for dinner. If you're stressed, sleep will help you handle the bumps and bruises of daily life, which means you'll be less likely to turn to food for comfort.
Appetite
Sleep deprivation affects the balance of hormones that control your appetite. According to the American Council on Exercise, researchers at the University of Chicago have recorded 28 percent increases in levels of the hormone ghrelin, which controls feelings of hunger, in people who got four hours of sleep a night for two nights in a row. Though levels of the hormone leptin, which controls satiety, also increased, they did so by only 18 percent. This, according to ACE, was not enough to break the link between sleep deprivation and weight gain.
Symptoms of Sleep Deprivation
You might be sleep-deprived without knowing it. According to the National Institute of Health, referenced by Helpguide, the average American adult gets seven hours of sleep per night. Though sleep requirements vary, most people require between 7-1/2 and nine hours of sleep for optimal health. According to Helpguide, you might be sleep deprived if you have to rely on an alarm clock to wake you each morning, feel sleepy during low-paced activities, such as meetings, or if you feel like you have to sleep in on weekends.
How Improve Your Sleep Quality
If you are sleep-deprived, schedule adequate time for sleep. If you have trouble sleeping, you can take steps to help yourself sleep better. The Mayo Clinic, one of America's most trusted hospitals, offers a few tips. First, the clinic suggests going to sleep and getting up at the same time on most days, including weekends. This helps your body reinforce its natural sleep-wake cycle. Also, the clinic suggests avoiding alcohol, nicotine and caffeine in the evening, getting regular exercise to increase fatigue, and keeping your bedroom as dark and quiet as possible.
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