5 Tips for Sleep and Weight Loss
Posted by Dr. Samvat on Saturday, August 15, 2009 · Leave a Comment
Sleep and weight control.
Scientists at Columbia University found that people who didn’t get the requisite number of hours of sleep gain weight. Individuals between the ages of 32 and 49 are the most venerable. If you also suffer from sleep apnoea the weight gain will even be greater. At the University Chicago researchers showed that people who fought against their normal sleep rhythm settings changed their levels of two important hormones related to fat metabolism, leptin and ghrelin. Coincidentally, leptin decreases appetite, and ghrelin increases it. Any guesses as to what happened when people didn’t get enough rest? You got it, leptin went down and ghrelin went up. Increase appetite, increase food intake, increase in body weight. Sleep is the one of the most energy consuming processes in the body. Body prefers fat burning for energy source over carbohydrate. The body burns fat equivalent to 8 hours of intense aerobic exercise while sleep, assuming the fat burning mechanism is switched on, through proper sleep management.
Sleep Management Practices
• Establish a regular bedtime routine and regular sleep-wake schedule
• Avoid eating starches (bread , pasta, rice, potato, fried food and sweets ) after 5 pm
• Avoid drinking coffee after 2 pm
• Avoid drinking any soda drinks
• Avoid exercising too late at night
• Avoid naps late in the afternoon
• Do not smoke 2 hours before bed
• If your partner snores, move to another room
• Create a sleep promoting environment that is quiet, dark, cool, and comfortable
• Eat light meals at night. Your body needs to use its energy to rejuvenates itself rather then spend the night digesting the food you have eaten the night before
• Avoid watching TV before bed
• Avoid having any mobile phones and electrical appliances within one meter of your bed
Studies of Sleep and Weight Loss
We’ve got the top 5 tips for sleep and weight loss below, but before we start it is important to make note of a few key points…
DID YOU KNOW? Scientists at Columbia University found that people who didn’t get the requisite number of hours of sleep gain weight. Individuals between the ages of 32 and 49 are the most venerable. (If you also suffer from sleep apnoea the weight gain will even be greater).
ALSO… At the University Chicago researchers showed that people who fought against their normal sleep rhythm settings changed their levels of two important hormones related to fat metabolism, leptin and ghrelin. Coincidentally, leptin decreases appetite, and ghrelin increases it. Any guesses as to what happened when people didn’t get enough rest? You got it, leptin went down and ghrelin went up. Increase appetite, increase food intake, increase in body weight!
Sleep is the one of the most energy consuming processes in the body. Body prefers fat burning for energy source over carbohydrate. The body burns fat equivalent to 8 hours of intense aerobic exercise while sleep, assuming the fat burning mechanism is switched on, through proper sleep management.
Scientists at Columbia University found that people who didn’t get the requisite number of hours of sleep gain weight!
Top 5 Tips for Sleep and Weight Loss
- Avoid eating starches (bread , pasta, rice, potato, fried food and sweets ) after 5 pm
- Avoid drinking coffee after 2 pm
- Avoid drinking any soda drinks especially with your evening meal
- Avoid taking naps late in the afternoon
- Eat light meals at night. Your body needs to use its energy to rejuvenates itself rather then spend the night digesting the food you have eaten the night before
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About Dr. Samvat
Dr. Samvat is a highly sought after researcher on Sleep Health and Holistic Chiropractic Care. He presently operates Sleep Help Centres across Australia.
