Fitness Tip of the Day: Friday's Facts and Findings -- Sleep and It's Impact on Weight Loss

I love to sleep.  I am one of those people that needs at least 8 hours of sleep to really function.  Some days it happens and some days it doesn't.

What most people don't know is that sleep does a whole lot more than rejuvenate us.  I found an article on WebMD entitled, "Can't Shed Those Pounds?  A lack of zzzs can affect your ability to lose weight."

From the article:

"Studies published in TheJournal of the American Medical Association and The Lancet suggest that sleep loss may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight."

it goes on to say:

"Sleep loss appears to do two things:

1. Makes you feel hungry even if you are full. Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake.
   
2. Increases fat storage. Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar. Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes."

Being overweight can cause sleep problems like sleep apnea, or the inability to get comfortable--back problems, losing weight can help improve sleep--it's a bit of a catch-22.  How do you improve your sleep while you are trying to lose weight?

Here are some tips from the same article:

"Specialists recommend that people who vow to lose weight should adjust their sleep habits as well as their eating habits. The following are useful tips to help shape up.

• Don't go to bed feeling hungry, but don't eat a big meal right before bedtime.
• Exercise regularly, but no sooner than three hours before bedtime.
• Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.
• If you have trouble sleeping at night, don't nap during the day.
• Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading.
• Create a pleasant sleep environment. Make it as dark and quiet as possible.
• If you can't sleep, don't stay in bed fretting. After 30 minutes, go to another room and involve yourself in a relaxing activity until you feel sleepy.

If you have trouble sleeping for more than a few weeks, or if sleep problems interfere with daily functioning, speak with your doctor."

Here's a link to the entire article:  Can't Shed Those Pounds?

Here's a link to another article featured on Shape Magazine's website:  Why Sleep is the Most Important Thing To a Better Body

and Weight Loss isn't the only reason to get enough sleep.  Here's an article I found from the Harvard Medical School website:  Importance of Sleep: Six Reasons Not to Skimp