Sometimes even your best efforts to lose weight seem to be ineffective. You may be doing everything right but perhaps you haven't identified a potential cause of your recent weight gain or weight loss plateau. Sleep isn't just vital for restoration of depleted resources by your body, it is also necessary for weight loss for many people, according to the University of Chicago Medical Center. Snoozing can help you lose weight as well as improve your immunity and stabilize hormonal levels that can affect your metabolism.
Step 1
Get seven to eight hours of sleep every night. A 2004 study cited by the University of Chicago Medical Center, published in the "Annals of Internal Medicine," found that participants who slept four hours for two nights had a significant decrease in the hormone leptin. Leptin is responsible for triggering the feeling of satiety that occurs after eating. In addition, the participants also reported a significant increase in their appetite and cravings for sweet foods. Getting adequate amounts of sleep every night helps to decrease the likelihood that you will overeat or turn to unhealthy foods.
Step 2
Remove from your environment highly processed, unhealthy foods that you might turn to when you are experiencing an urge to snack due to lack of adequate sleep. If you're just getting started on a healthy sleep schedule, you may still experience the occasional day or two when you don't get the recommended amount of sleep. As a result, you may be more inclined to snack. Dr. Eve Van Cauter of the University of Chicago explains that because your brain uses glucose as fuel, it may initiate cravings for simple carbohydrates in response to lack of enough sleep. Keeping simple carbohydrate foods out of sight may help you avoid giving in to cravings that can cause weight gain.
Step 3
Establish a regular sleep schedule. The National Sleep Foundation explains that it is important to maintain a regular time to sleep and to awaken, even on weekends. It also may help for you to establish routines around your sleep patterns, such as exercising upon awakening or taking a hot bath before going to bed. Don't eat within three hours of going to sleep, because this can disrupt the quality and duration of your sleep. Sleeping on a fixed schedule helps to regulate hormones, digestion and tissue repair which can help you lose weight and feel better.
Step 4
Avoid beverages that contain caffeine or alcohol within five hours of your bedtime. According to the National Sleep Foundation caffeine, which is a stimulant, remains in your body for up to five hours and can decrease the quality of your sleep. Nicotine also can cause similar problems and it is best to avoid these products if you're planning on sleeping in the next few hours. Alcohol, which is often perceived as a sedative, can cause sedation but it also disrupts the quality of your sleep. In addition, alcohol and some caffeinated beverages contain hidden sources of sugar, which is a simple carbohydrate that can cause you to gain weight.
Step 5
Keep your bedroom free of distractions. The National Sleep Foundation explains that your bedroom should be for sleep, and intimate activities, and nothing else. Having a television in the bedroom is an invitation to stay up and watch it, which can cause disruption in your sleep. Reading and television alike also can cause mental stimulation that can make it difficult for you to fall asleep or can cause vivid dreams that may disrupt sleep. Make your bedroom a sanctuary for sleep with a comfortable mattress and soft bedding. Make sure the room is dark when you sleep and if necessary, wear a sleeping eye mask to block out light from outside or other rooms.
Tips and Warnings
- Check with your doctor before making significant dietary changes.
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