How does sleep correlate to weight loss and overall heath?
Sleep deprivation has to do with the amount of sleep you get, as well as the quality of sleep you get.
- When we are sleep deprived, our metabolism slows down and doesn’t expend the energy we want. The theory that your body wants to hold on to resources because it doesn’t know why it’s still awake. So basically it goes into idle and doesn’t burn as many calories.
- When you’re sleep deprived, your fight or flight response kicks in and your cortisol levels raise. Cortisol is a stress hormone, and elevated levels can burn out your adrenal glands and increases your appetite.
- Hormonally there are changes as well! Be aware of Ghrelin, this is the hormone that makes you hungry. You have 20% MORE Ghrelin when you are sleep deprived. Leptin is the hormone that makes you want to stop eating and when you are sleep-deprived, you have 15% less Leptin.
- Lastly, let’s address food! The high carbohydrate, high sugar foods release serotonin, the feel good hormone.
All of the above sets us up for weight gain.
Top Sleep tips!
1. Go to bed at the same time and wake up at the same time each day, including the weekends.
2. Eliminate Caffeine by 2 pm-but chocolate is ok
3. Exercise Daily
4. Slow alcohol 3 hours before bed
5. Get sunlight every am for 15 min
6. Consider a massage at night before sleep, for relaxation or meditation if you before to relax alone.
7. Cool your bedroom 65-75 degrees