Do you ever feel like you’re fighting a losing battle when it comes to weight loss? You watch what you eat, hit the gym regularly, and still can’t seem to shake those last few pounds. There’s more to the story than just calories in minus calories out. Studies have shown that there is a stong relationship between sleeping well and weight loss. Believe it or not, getting enough sleep is just as important as diet and exercise when it comes to decreasing your weight!
Does Sleeping Well Help You Lose Weight?
There is a lot of research that suggests getting enough sleep is important for weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin. Ghrelin is otherwise known as the hunger hormone that controls part of your appetite and makes you want to eat more. When you’re tired, you are less likely to make healthy choices about what to eat and may be more likely to indulge in unhealthy foods. Lower sleep is associated with lower aptitude for coping, like making choices you want instead of whatever seems good right now. Sleep deprivation can also lead to fatigue and decreased motivation, which can make it difficult to stick with a healthier food choice or a newer behavior change, like an exercise program. If you’re trying to lose weight, make sure you get enough sleep each night. Here are some other tips for sleeping better:Tips for Sleeping Well
- Establish a regular sleep schedule: Try to go to bed and wake up at the same time each day. This will help your body get into a rhythm and make it easier to fall asleep. You must also see if does meditation help you lose weight, as there is an overlap in their benefits.
- Avoid caffeine and alcohol before bed: Caffeine can keep you awake and alcohol can interfere with your sleep cycles. May try to avoid caffeine and alcohol altogether in the 2 to 3 hours leading up to bedtime. Remember, each drink takes 1 hour to go through your system and caffeine is a diuretic, meaning it will make you pee more at night. No one needs more trips to the bathroom!
- Avoid watching television or using an electronic device in bed: The bright light from the screens can keep you awake. If you need to use the computer or watch television before bed, try using a dimmer switch to reduce the screen’s brightness. Many phones now have a low light or a “easy on the eye” setting. Other tips include avoiding exciting program, interactive engagement with the device, or working on mentally stimulating tasks.
- Get some movement: Movement can help you fall asleep faster and sleep more soundly. Doing some form of movement, ideally 30 minutes to 1 hour 2 to 3 times a week will help you sleep better. For some people, exercising in the morning is best as its more of an activating type of activity. For others, getting in a little movement in the evening can help you get tired earlier at night. Walking and talking with your bestie or partner is a great way to wind down and burn off the anxieties of the day.
