It’s hard to imagine, but getting a good night’s sleep is one of the most powerful tools when it comes to weight loss. If you think about it closely, it actually does make a lot of sense as to why, and now there’s science to prove it.
When we sleep, we’re basically fasting, but our bodies are still working to keep us alive. But if we’re not getting enough meaningful sleep, then those processes will work against us.
So how can maximizing sleep help to accelerate weight loss?
Leptin and Ghrelin
The body contains a hormone called leptin that helps regulate body weight and control appetite. It is released by fat cells and promotes the burning of fat stored in adipose tissue, as well as report on energy balances of the body to the brain.
We also have a peptide called ghrelin that is secreted primarily by the stomach. Ghrelin also has a hand in regulating energy balance, but it is also responsible for the stimulation of fat storage and food intake.
These two chemicals in the body have been known as the ‘yin and yang’ of the regulatory system that have developed to inform the brain about the state of energy in the body.
Over the past 40 years, sleep duration in the U.S. population has decreased by 1 to 2 hours.
But what does sleep have to do with leptin and ghrelin? Well, leptin is responsible for telling your body to burn its fat stores for energy, while ghrelin is responsible for increasing appetite and refueling your fat stores, particularly by eating high caloric, carbohydrate dense foods.
A study has found that by not getting enough sleep a night, you are actually decreasing your leptin levels and increasing the production of ghrelin. If your body isn’t resting properly, it will believe that it needs more energy, making you hungry and eat foods that might not be the best for you.
How To Maximize Sleep
There are a few natural methods you can use to ensure that you get a good night’s sleep.
Keep Your Bedroom Cool
Studies have found that people keep their homes, especially their bedrooms, too warm. Optimal temperatures for sleeping is between 60 and 68 degrees Fahrenheit.
Take A Hot Shower
Taking a hot shower 90 to 120 minutes before you want to go to bed will make falling asleep easier. It raises your core body temperature, and when you get out of the shower, that temperature drops telling your body it’s time for bed.
Avoid TV or Computers An Hour Before Bed
These devices emit blue light, that tricks your brain into thinking that it is still daytime. Your brain begins to produce melatonin at around 9 or 10 at night, and this light stifles that process.
Pre-Sleep Routine
Having a relaxing pre-sleep routine is a way of training your body into recognizing when it is time to rest. Try reading a book, listening to calming music, or light stretching to relax the muscles to help get your body ready for rest.
Avoid Caffeine, Alcohol, and Other Drugs
Caffeine and alcohol both increase anxiety and sabotage sleep. You can feel the effects of caffeine 4 to 7 hours after drinking coffee or tea. Alcohol can help you fall asleep faster, but this sleep is fragmented and not restorative for the body.
Your health is greatly affected by your quantity and quality of sleep. Take care of your body by giving it the rest it needs so it can take care of you. Sleep well, live well.
Sources
Lisa L. Morselli, Aurore Guyon, Karine Spiegel. (2011, November 19). Sleep and Metabolic Function. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3289068/
Onen, S. H., Onen, F., Bailly, D., & Parquet, P. (1994, March 12). [Prevention and treatment of sleep disorders through regulation] of sleeping habits]. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/8022726
Key Strategies for Optimizing Your Sleep. (2015, May 21). Retrieved from http://articles.mercola.com/sites/articles/archive/2015/05/21/key-strategies-optimizing-sleep.aspx
