How Poor Sleep Patterns are Killing Your Fat Loss
Sleep is extremely important for good overall heath. It’s actually just as important as eating healthy and exercising. It’s involved in healing and repair of your heart and blood vessels. A consistent sleep deficiency can increase chances of heart disease, blood pressure and diabetes- no messing around with that! The National Sleep Foundation recommends 6-8 hours of sleep a night. A good night’s sleep will make you feel better the next day, however, it goes way beyond boosting your energy levels and decreasing your puffy eyes. Here are 3 major reasons to hit the bed a little earlier tonight.
Contrary to popular belief, people who sleep less then 6 hours a night are prone to gain weight easier. This could be due to lack of energy and grabbing that handful of chips or candy bar when energy falls midday. On the other hand, if you’re sleeping too much you also might gain weight. Too much sleep will give you just about the same side effects as too little sleep. If you’re eating the exact same diet as someone else, and sleeping 5 hours a night compared to the other person at 8 hours a night, you won’t drop as much fat as they do. Bottom line: sleeping less then five hours, or more then nine hours, can increase your chances of weight gain significantly.
Ghrelin and Leptin- two hormones that are necessary for your body to feel hungry and full. It’s extremely important for your body to be able to trigger these feelings, so you don’t over or under eat. Adequate sleep helps maintain these two hormones. When you don’t get enough sleep, your levels of Ghrelin increase (causing you to feel hungrier)- may be the reason you’re reaching for snacks all day long!
Another important reason to get adequate sleep: insulin reaction. Insulin is pumped from the pancreas, it’s a hormone that controls your blood glucose, or sugar levels. Sleep deprivation will cause an increase in sugar levels- which can increase your risk for diabetes. When our sleep is interrupted or deprived we have a harder time choosing healthy food/beverages. You’re exhausted, you start out well choosing black coffee and egg whites in the morning, then your energy plummets mid-day, you all know what i’m talking about- those mid day munchies. If you’re suffering from lack of sleep, try eating six smaller meals a day. This will help you have steady fuel all day long, and can really help with your sleep cycle.
If you would like to work with one our nutritionists contact us through our website or call 732-462-LEAN(5326)
Written by: Brianna Crosby, BS Nutrition and Dietetics