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The Science Behind Sleep and Weight Loss|Tahira Rubab

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The Science Behind Sleep and Weight Loss|Tahira Rubab

If you are trying to lose weight but face challenges in shedding pounds, then you probably want to change your sleeping habits.

Since proper sleep can help you lose fat as it decreases the fullness hormones.

Many people ignore the importance of proper sleep. And as a result get affected by certain health conditions and diseases – including obesity.

In this article let's see what it is about the sleep duration or lack of sleep that leads to gaining more weight. 

Connection between sleep and weight gain

Maybe sleeping is the last thing on your list or you just dont think it is as important as it really is. Normally it is said to have at least 7 hours of sleep every night. Anything lesser than that means you are falling short of adequate sleep. 

According to (CDC) Centers for Disease Control and Prevention, adults between 18 to 60 must get 7 or more hours of sleep each night. Hours of sleep can increase upto 9 hours for those who age between 61 to 64.

According to a trusted source in 2014 about 35% of American adults were sleeping fewer than 7 hours each night.

According to Medical Research sleeping fewer than the standard 7 hours every night can result in adverse health conditions like,

  • obesity
  • Cardiovascular  diseases
  • stress
  • stroke

Further, according to 2013 research there’s a clear connection between sleep loss and weight gain and obesity.

Another study found that healthy adults who slept only for 5 hours per night for 5 nights secured 1.8 pounds on average.

Lack of sleep and appetite control

People who aim to lose their weight, usually cut down on calories, this is oftenly the first step (ghrelin and leptin) are out of balance, you may find yourself consuming more food than your body needs.

But if your appetite hormones go imbalanced(Ghrelin and Leptin) you will feel more hungry, your brain gets signals of increasing appetite. On the other hand Leptin does the opposite: it decreases your hunger and your brain gets that signal.

When you don't get recommended sleep your body generates more ghrelin and less leptin, resulting in over-eating.

An older research shows that ghrelin levels were about 14.9% higher in people who slept less than those who got proper sleep. 

It also showed that leptin levels were about 15.5% lower in the group with less sleep.

Sleep deprivation and fighting off cravings

You are more likely to take less nutritious food when you are short on sleep.

A trusted source found that you are at the risk of taking high calorie foods when you lack sleep, it eventually leads you to eat more high calorie foods and you will find it difficult to resist. 

Moreover, researchers also found that less sleep also changes levels of endocannabinoid (chemical signals that affect your appetite)

Sleep loss and exercise

Exercise is a crucial part especially in the process of losing weight. But if you’re not having proper sleep, you may not have enough energy to get going. Research shows that lack of sleep causes energy drain, and fatigue tends to make you more lazy, seated and inactive. This behavior is likely to cause no physical activity. 

Tips for healthy sleep hygiene

After going through all of the above I can surely say that if you change your sleeping habits, you can improve your overall sleep as well as achieve your weight loss targets. Well Here are some tips to get you started:

  • Make a night routine, like taking a bath, listening to music, or reading.
  • Change your bedroom environment by dimming the lights and setting an ideal sleep temperature of 65°F (18.3°C).
  • Get out of bed in the morning and go to sleep at night around the same time each day.
  • Switch off electronics like your phone, computer, and television— at least 60 minutes before bedtime.
  • In the evening hours, avoid alcohol, caffeine , and a stomach full meal with a high-fat content.
  • Avoid stress levels through deep breathing, mindfulness meditation, and other relaxation exercises.
  • Engage yourself in 30 or more minutes of exercise everyday.
  • Consult with your doctor if changing your sleep habits doesn’t help or you have concerns about your sleep hygiene.

The takeaway: 

While diet and exercise are just a small portion of the weight loss puzzle. Getting adequate, quality sleep may also impact the number on the scale. Healthy mind leads to a healthy body. Make sure to give your body and mind the rest it requires.

About the Author 

Ms Tahira Rubab is an internationally authorized and certified Clinical psychologist. she is known as Clinical psychologist, sex therapist, motivational speaker, capacity building Trainer, and tv analyst.Feel free to contact and book appointment 03114482787 or visit www.tahirarubabhafeez.com

 

 

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