Obesity and Sleep
Sleep and losing weight
Research has found that Obesity and Sleep have a connection. If you don't get a good sleep then chances of your gaining weight or becoming obese are more. Bodies need time to replenish and repair the wear and tear we suffer physically and mentally during the day. There may be some who say they can manage with no sleep easily or with 1 or 2 hours daily. May be the first few days they may manage but beyond that they will see physically and mentally the effects of not enough sleep. In the case of women the likelihood of not getting a sound sleep leading to gaining weight have been found to be more.
It works like this. When you are not able to sleep or are just tossing in your bed, your mood is to go to the refrigerator and start binge eating. All of us need atleast 7 to 8 hours of sound sleep every day.
Factors that can prevent you from having a sound sleep and lead to weight gain are:
- While asleep if you are in between a wake and sleep status, then you can get easily awakened. Even a small noise will wake you up easily.
- Dreams during your sleep have more mental activity going on inside you.
- If you have Sleep apnea disorder. Sleep apnea is while sleeping a person stops breathing because his or her airways are obstructed, or blocked.
- Leptin and Grehlin are hormones that help the body control appetite and weight gain and loss. Leptin suppresses appetite, while Grehlin increases appetite and may prevent a person from losing weight. When lack of sleep becomes a chronic problem, levels of Grehlin increases, causing greater appetite, and levels of Leptin decrease. Regardless of diet and exercise, it's possible that some obesity is caused, or made worse, by sleep deprivation.
The longer you are awake, you have more time to eat. It sometimes becomes a vicious cycle. Broken sleep will lead to gain weight and then obesity will lead to broken sleep. So what are the solutions to this.
You should ensure that you get a good nights sleep of atleast 7 to 8 hours.
Avoid taking any coffee or tea after 6 pm.
Get your sleep problems diagnosed and treated. This should be the first step in accomplishing your weight loss goals.
Don't worry over the past or about the future. Worrying will make your lose your sleep. Not only sleep, it can lead to more stress and stress related health issues.
Your Bed Room. Your bed room also contributes a lot towards having a sound sleep. See that the bed size is enough for your body and the pillows and mattresses are firm, soft and support your body.
The noise level should be down. If outside noise can’t be blocked, try masking it with a fan, white noise, or recordings of soothing sounds. Earplugs may also help.
The room should be dark during sleep hours. Dim lights, it has been found, can confuse the body clock. For blocking outside lights use heavy shades or curtains. Some people use an eye mask to cover their eyes. If you are comfortable with them, you can consider using them.
Ensure the room temperature and ventilation suite your body.
Use your bed for only sleep and sex. Don't use it for your other errands like work or playing games, etc.
Have a fixed time to go to bed and ensure that you follow it meticulously
Listening to soft music or reading a light book or magazine will prepare you for sleeping.
When All You Need is a Good Night's Sleep!
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