Lose Weight While You Sleep

How much sleep are you getting?

Many of us are burning the candle at both ends. We get up early to get the kids ready for school or fit in a walk around the block and then we stay up late to watch television or finish off a work project. Often our sleep takes the backseat and this is detrimental to our weight loss efforts. Sleep deprivation disrupts our body’s ability to process and control weight related hormones. This causes the imbalance that encourages cells to store excess fat and lowers the body’s fat burning ability.

Sleep deprivation may also make us feel hungry even if we are full. When we get a good night's sleep, our bodies produce the hormone leptin, which regulates our appetite. If we have enough leptin, we feel satisfied after a meal. With adequate sleep, our body regulates the hormone ghrelin, which increases appetite. Not having enough sleep means we will have less leptin and more ghrelin, so we feel less satisfied after eating and we will want to eat an increased amount of food more often.
It is also important that the quality of our sleep, that is, getting the right amount of "deep sleep", is just as important as the quantity of sleep. This is because the Human Growth Hormone is released at night, during the REM (deep) sleep cycle. To make sure you are getting the best sleep possible, here are some tips:

• Follow your Eating Plan 100% and you will not go to bed feeling hungry
• Make sure you eat your last meal at least 2 hours before going to bed
• If you exercise regularly, make sure it is done at least three hours before bedtime
• Avoid caffeine and nicotine in the late afternoon and evening
• If you have trouble sleeping at night, do not nap during the day
• Develop a relaxing pre sleep routine, such as a warm bath or a few minutes of reading
• Make your sleep environment pleasant. It must be dark and quiet
• If you cannot sleep, do not stay in bed worrying. After 25 minutes, go to another room and involve yourself in a relaxing activity until you do feel sleepy
• Establish a regular bedtime

So get organised earlier, forget about that television show, relax and make sure your body is getting enough quality sleep every night. You can then ensure you have boundless energy and continue to lose weight!

Source: Cohen's Lifestyle Clinic