Lack of Sleep May Be Hurting Your Weight Loss Efforts!

How much sleep do you think you get on average? Do you think you get enough compared to recommendations made by the American Sleep Association? The American Sleep Association says that most adults should have 7-8 hours of sleep each night. Some other experts recommend 7-9 hours of sleep.

Did you know that lack of sleep may be related to weight gain? According to Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York, "Sleep loss is associated with striking alterations in hormone levels that regulate the appetite and may be a contributing factor to obesity. Any American making a resolution to lose weight in the New Year should probably consider a parallel commitment for getting more sleep."

When we don't get the proper amount of quality sleep the levels of certain hormones associated with appetite are affected. One of the hormones is leptin, which signals your brain when you are full. Another hormone that is affected is ghrelin, which makes you feel hungry. Finally there is cortisol, which is a name that is probably more recognized than leptin and ghrelin. Cortisol can make us feel hungry even if we have already had enough to eat to satisfy our hunger. It is suggested that a lack of sleep decreases the levels of leptin and increases the levels of ghrelin and cortisol. So a lack of sleep can decrease the hormone we need to have our hunger feel satisfied and increase the hormones that make us feel hungry. This may cause overeating and weight gain. That seems like a lose-lose situation to me. For an ideal way to lose weight make sure you are treating your body right. Try to have proper nutrition, regular exercise, adequate sleep and try to make overall healthier choices.

Here is a quote from an article I found on this subject in USA Today:
Sleep may ease holiday stress

Obesity experts are intrigued by these findings. "We've known that people use food as a pick-me-up when they are tired, but now it appears they are hungrier than we realized, and there is a hormonal basis for their eating," says Thomas Wadden, director of the Weight and Eating Disorders Program at the University of Pennsylvania in Philadelphia.

"The one thing that is clear is that during the holidays people should sleep as much as they can and not get too stressed out. That could prevent some of the holiday weight gain."

I hope that this information has been useful and helps to reinforce the importance of getting a good night's sleep. For some, this may even provide a good excuse to sleep in on occasion! I was extremely guilty of not getting the proper amount of quality sleep, but now I am getting alot more sleep than I used to and I do think it has made a dramatic difference(along with the other healthier choices I try to make) in my life. There are also lots of other health benefits associated with getting the right quality and quanity of sleep. So, I ask you to give it an "honest" attempt to improve your sleeping habits and see if you can reap some of the benefits of sleep as well. As we approach the new year, I hope everyone gets plenty of quality sleep and enjoys their time with family and friends throughout the Holidays!

Quick Tips for Better Sleep:
Exercise regularly but not within 3 hours of bed time.
Avoid alcohol, caffeine and cigarettes. Especially close to the time you wish to sleep.
Make a comfortable atmosphere. Adjust lighting, temperature,etc.

Here are some links for additional information and some of the inspiration for this blog:
The Dream Diet
Lack of Sleep,Cortisol and Leptin
USA Today Article
Ghrelin,Appetite & Weight Control
New Year's Weight Loss


Brian Francis,CNC
www.herbalfix.biz

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