The human body requires fuel in order to function correctly. Just as a machine would malfunction if you take away an essential part, the body fails to operate in a competent manner if you remove an essential component. Sleep is a crucial element to retain energy and stamina throughout the day. In addition, sleep supports the maintenance of balancing in hormone levels, which significantly affects body weight and body fat. A good night's sleep allows the body to restore the physical and mental stresses of the day and provides the body with the vital means to function correctly.
The Link Between Sleep and Weight
Although researchers are still in the initial stages of finding the comprehensive medical correlations between sleep and weight loss, studies show that people who get an adequate amount of sleep each night (6 to 8 hours of uninterrupted sleep) generally weigh less. It makes sense that sleep supports weight loss; the amount of sleep you are able to get significantly affects two of the hormones in the human body that influence the appetite. Grehlin is a hormone in the body that enhances appetite and can lead to weight gain. Leptin is a hormone in the body that represses appetite and can support weight loss. A lack of sleep disturbs the hormonal balance and the body suffers; the result of insufficient sleep leads to an increase in Grehlin and a decrease in Leptin levels, which inevitably leads to weight gain.
Schedule Your Day
Set a time to go to bed and stick to it. Writing a schedule of your day forces you to hold yourself accountable; put the schedule in a visible place so that you can't make excuses for staying up later. It is also helpful to journal the amount of sleep you get each night, especially in the first few weeks. A written recognition of how you have deviated from the sleep schedule you make is beneficial to changing your behavior. If you fail to meet the appointed bedtime for a few days, keep trying; it gets easier if you aim for the schedule you have set for yourself. Your food intake and the quality of food also benefits from a schedule; you are more likely to eat a healthy meal on a schedule rather than fast food.
Fluids and Sleep
Getting a good night's sleep often depends on what you put into your body, especially before bedtime. Avoid any excessive fluid intake before bed; this causes unnecessary sleep interruption by trips to the bathroom. You should especially avoid caffeine and alcohol before bed. Caffeine, even insignificant amounts, (in decaffeinated coffee, tea and chocolate) can affect your ability to fall asleep and to stay asleep. Alcohol intake may influence the speed at which you fall asleep, but not the quality of sleep that you get. Alcohol has an initial sedative effect that allows you to fall asleep quickly, but later in the night, it can cause a rapid heartbeat, sweats and nightmares, ultimately causing sleep disturbance.
Food and Sleep
Eating before bedtime is often a temptation; if you need to eat something, limit yourself to a dairy product (milk) or a simple carbohydrate (crackers) because they are easier to digest and contain tryptophan, an amino acid that actually promotes sleep. Avoid a heavy meal of high fat content (burger and fries) or protein-rich foods (meats) at least 2 hours before bed; the digestion process takes longer, especially in a sedentary state. Stay away from spicy foods before bedtime; spicy foods can cause heartburn and discomfort as well as sweating. If you are a smoker, you should not smoke immediately before bed; smoking is a stimulant, much like caffeine, and can disturb your sleep. If you follow a scheduled bedtime, you can evade the quick, late-night foods that are capable of sabotaging your weight and your health.
Disengage Technology
Watching television before bed is a favorite pastime in our culture. It's a passive activity that doesn't require concentration. Yet, technology is a stimulant and causes the brain to remain active, resulting in difficulty in falling asleep.Turn off the television and the computer, and read a book or write in a journal before bed. These activities relax the mind and relieve the sporadic and distracting sounds that television produces.
Promote Overall Well-Being
Maintaining a healthy weight requires well-being of the entire body. If all of the necessary components of your body are in sync, you feel better, have more energy and sustain an overall sense of wellness. Adequate sleep is essential for the metabolism and hormones to remain balanced and function properly. Sleep deprivation produces fatigue and stress, and can also lead to other serious health concerns. If you balance your day with sufficient sleep, a healthy diet and moderate exercise, you can retain a healthy weight and feeling of wellness that is beneficial to your overall health.
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