Many people attribute healthy eating and exercise as important in weight loss efforts, but sleep doesn’t seem to get the same rep as the other two activities. However, do you know that professional trainers and athletes attribute good night sleep as source of success? Sleep deprivation has been known to reduce performance drastically, including physical performance. Also, sleep deprivation will wreak havoc in your metabolism, thwarting your weight loss efforts.
Sleeping and Weight Loss Efforts
Good night sleep has a lot of benefits for weight loss efforts. Sleep and weight loss are related because sleeping has huge role in glucose metabolism, which regulates your appetite and digestion, among other things. This is thought to be related to cortisol, hormone that is produced in larger amount by your body when you are stressed. This may explain why we tend to feel hungry more often and eat a lot when your sleep pattern is disrupted.
Another problem related to sleep deprivation and failed weight loss effort is the decreased production of leptin, a hormone that has huge role in body fat storage and hunger regulation. If you want your weight loss efforts to be successful, make sure you sleep regularly, at least 6 hours a day.
Sleeping and Exercise for Weight Loss
Regular exercise is important to support healthy weight loss effort, and there is strong connection between sleeping and exercise. Regular sleeping helps your muscles to heal and regenerate faster after being damaged during exercise. Sleeping also regulates metabolism, which helps increasing the rate of fat burning process, resulting in more energy you need to exercise regularly.
Here are some tips to help you sleeping better:
- Turn off devices one hour before bed. Devices such as TV, computer and phone can disrupt your cycle of sleep. They stimulate your senses and awake you. Furthermore, they can make your body to stop producing melatonin, hormone that makes you feel sleepy, because the body thinks it is daylight.
- Don’t drink caffeine in the evening. Caffeine works by increasing the production of cathecolamine hormones, which increase heart rate and metabolism, hindering your ability to fall asleep quickly at night. It is not just coffee, but also tea, energy drinks, and other caffeinated beverages.
- Get exposed to sunlight and exercise during the day. You need to get exposed to natural light minimum 30 minutes a day to keep the sleeping cycle balanced. Also, exercise is a good way to encourage sleepiness at night, but make sure there are at least 6 hours time between exercise and bedtime, so you don’t get too alert.
- Don’t drink alcohol before bed. Alcohol causes disruption in sleep cycle and Rapid Eye Movement pattern, which in turn causing restless sleep. Also, you can wake up exhausted and irritated in the morning.
- Make everything cold, dark and silent. These three conditions help encouraging good sleep. If you live in a busy neighborhood, invest in products such as eye cover, ear plugs, air conditioner or fan, and such.
You can use good night sleep to improve your performance in exercise and decrease excessive appetite. With this combination, you can have better success rate in weight loss efforts.