subject: Sleep Affects Weight Loss? [print this page] Does sleep deprivation cause you to gain weight? Yes! Most people are unaware of the implications sleep deprivation has on your health. It's even possible to be the hinderance in your weight loss efforts.
How are your weight loss efforts affected when being deprived of sleep?
When you are tired it can be all the more difficult to make the healthier choices. Seperate studies have shown that there is a link between sleep and hormones that can influence our eating behaviour. This includes two specific hormones. Ghrelin lets our body know when it's feeling hungry. Leptin tells the brain when it should stop. Sleep deprivation causes your ghrelin hormones to increase, while your leptin hormones decrease at the same time. This results in your body craving for food and not feeling full once you've had something to eat.
Due to the levels of sunlight outdoors and your circadian rhythms, your body can adjust itself, which many people don't know.. These elements tell your body to physically recover roughly between 10pm and 2am, and your body to mentally recover roughly between 2am and 6am.
Here are a few handy tips for that good night's sleep:
1. Don't watch TV before tucking yourself in. It's not always realised how fired up you can get while watching your favourite programs before bed. Try reading a book or magazine before bed instead. This can really work well, especially if you have a good fiction novel to help relax your mind after a hard days work.
2. Reduce the amount of caffeine you consume. It is possible for caffeine to be racing through your blood stream at 10pm, even though you consumed your last coffee or tea for the day in the afternoon. Studies suggest to cut out all caffeinated drinks by noon.
3. Keep away from sugar before falling asleep. If you don't avoid sugar before bed, it can lead to blood sugar levels rapidly increasing and decreasing, potentially waking you when your blood sugar levels are low.
4. Put your work away well before going to sleep. To have a racing mind before bed is far from relaxing. To avoid dreams about work, end all work activities at least 2 hours before going to sleep.
There may be adjustments you need to make but remember that sleep seems to be the missing link to manys nutrition, exercise and effective weight loss program..
