Getting enough sleep you get at night has a direct relationship to weight loss struggles. New studies show amazing connections between metabolism, sleep patterns, appetite and weight loss. It is recommended to get 7 to 9 hours of shut-eye each night. Yes, 9 hours may seem a bit excessive but I always strive to get at least 7. This will help you burn more calories during the day.
Alternatively, getting less than 6 hours can have a negative impact on your weight affecting your metabolism and appetite. Sleep also affects the levels of a hormone called cortisol in our blood. If you get less sleep, you may produce more cortisol. This higher level of cortisol production can lower your metabolism. Therefore, lack of sleep can, and often does, lead to weight gain.
As if lack of sleep isn’t enough of a culprit, it may contribute to packing on pounds in another way. A University of Colorado study found that people who slept only five hours a night ate more while they were awake – about6% more calories more than those who were not sleep deprived.They also tended to binge on after-dinner snacks.
For those who travel often across time zones, it is likely disrupting what is known as the body’s natural circadian rhythm. The Salk Institute conducted studies that showed connections between our sleep-wake cycles and metabolic disorders. Jet lag or jobs that alter our sleep cycle, like overnight shifts, can affect the body’s functions at the cellular level and overall metabolic rate. That translates to a slower metabolism right into your cells.
If you do travel across time zones, I always suggest walking barefoot on grass or sand. It stimulates “grounding” to the current time zone and can help the body adjust. I had a client who often traveled back and forth to Hong Kong and suffered with terrible headaches and sleep disruption. However, assoon as he started “grounding” soon after arriving to his destination, he felt much better and was able to sleep.
You may feel overindulgent, but just do it and see how you feel. Don’t feel guilty about getting your 7 to 9 hours. The amount of sleep you get affects your mood; stress levels, how much fat you may store, and can have a huge impact on your appetite.
Sleep Tips:
Set a regular sleep and wake time.
Remove electronics from the bedroom-blue lights are very disruptive as your body thinks this indicates day time making it more difficult to get restful sleep.
Ditch the afternoon caffeine.
Don’t feel guilty about getting your 7 to 9 hours of zzzz’s
All material in this newsletter is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this publication;instead readers should consult appropriate health professionals on any matter relating to their health and well-being. The information provided has not been approved the Food & Drug Administration and is not intended to diagnose, treat, cure, or prevent any illness or disease.
“It is our choices that show what we truly are
far more than our abilities.”
Live well and love more,
Jill Gordon
CHHC, HHC, CNHP,
Digestive Health Specialist
www.JilltheHealthCoach.com
