Sleep & Weight-Loss

A super common zapper of weight-loss goals is sleep deprivation!!  Our culture glorifies running on little-to-no sleep for some reason.  The truth, however, is that on average, we need 7.5 hours of sleep per night for our bodies to function most efficiently.  Below are a few reasons for the connection between weight-loss and sleep.

1. When you're tired, you are more likely to reach for extra drinks or snacks (CALORIES!!) as an energy boost.  That temporary boost will most likely fade before you make it to the gym, which causes you to skip your workouts.  It's a vicious cycle.


2. Two Hormones play a big role!  Ghrelin tells you when to eat.  Leptin tells you to stop eating.  When you're sleep deprived your body produces more ghrelin and less leptin.  This equation equals Weight Gain.  Bummer.


3. Your metabolism just does not function at an efficient level when you are sleep deprived.  Bottom line.

Sleep quality is another important thing to consider!  You may be sleeping well over 7 hours each night, but if it's not "quality sleep", it has the same effect as no sleep.  Here are some tips for improving your quality of sleep:

1. EXERCISE!! It has been studied and proven over & over again that regular exercise improves sleep quality.  Don't skip out on those workouts! Be consistent!


2. Avoid caffeine in the afternoon.  Even if you are still able to fall asleep at night, the caffeine remaining in your system keeps you in lighter sleep cycles.


3. Eat a healthy meal a couple of hours before bedtime.  Studies have shown that people who choose healthy foods over junk {ex: pizza & beer} were able to fall asleep faster, sleep longer, & sleep more deeply. 


4. Also, avoid sugar at night.  I know this one's tough.  Who doesn't love a good dessert!?  Try either chewing a piece of gum OR brushing your teeth right after dinner to help break your post-dinner-dessert habit!

{If you get plenty of sleep each night, make healthy food choices, and exercise regularly but still wake up tired, talk to your doctor about possible sleep disorders!}

--Peace. Health. RoxyB!!

Posted in: feel better,lifestyle,sleep,weight-loss,wellness