We’re always looking for that magic formula that’s going to make weight loss quick and easy. In my health walk, dropping the weight after I turned 40 seemed to be as elusive as turning the clock backwards. It wasn’t all that easy until I discovered natural strategies for my total health. Food choices definitely are part of that equation but so is a good night’s sleep. Increasing evidence shows that when you skimp on the zzzz’s, your metabolism goes into slow-mo, your satiety (feeling full and satisfied after eating) drops and willpower flies out the window. In fact, sleeping less than 7.7 hours per night is clearly associated with increased body mass index (BMI) in all ages. One study revealed that when we only get 5 hours a sleep (anyone out there like me?), we eat more calories, binge in the evening, and can gain 2 pounds in only 5 days! Ouch!
It’s all in your head. Weight gain actually begins in your brain. Just one night of tossing and turning or staying up past midnight can sap your brain’s ability to make good decisions, making you crave your favorite junk foods that are high in fat and/or salt and turn that plate of veggies into the least appetizing food on your radar.
Are my hormones out of whack? Ever think you are destined to be an extra large forever? Maybe the problem is all in your DNA! It turns out, the culprit could be your hormones. Shorter sleep increases hormones like ghrelin (which impacts your feelings of hunger) and leptin (which controls your feelings of satiety). Just one night of sleep deprivation can up your ghrelin so you feel hungrier than usual. But on the flipside, getting a good night’s sleep keeps these essential hormones in balance.
How is your sleep routine? If insomnia is robbing you of adequate shut-eye, you might take a look at your sleep routine. Getting at least 15 minutes of sunshine can boost your melatonin levels, making it easier for you to fall asleep and stay asleep at night. I have found daily exercise to be better than a sleeping pill. Whenever I get at least 30 minutes of walking in, I also have a good night’s sleep. Numerous sleep studies have also shown that going to sleep 2 hours before midnight is much more productive than hitting the hay 2 hours after midnight.
Other strategies that can give you great sleep is eating a lighter meal at night, ditching any after-supper snacks, avoiding alcohol (just 1-2 drinks before bed impairs sleep), staying away from caffeine any time of day, and unplugging from all electronics 30-60 minutes before turning in. Many good sleepers have found that taking a warm bath can be so relaxing, it moves them into the mood for sleep. Light or inspiring reading is also another effective strategy.
