Growing evidence suggests a good sleep routine plays an important part in weight control - with a study from the Mayo Clinic showing sufficient sleep is needed to keep our kilojoule intake on track. Study participants who slept for 80 minutes less than a control group consumed on average an extra 2300kJ each day. Research shows that when people are sleep deprived there are changes inside the brain and this could be driving them to eat more. The hormones linked to hunger may be upset, too. Even though they (sleep-deprived study participants) produced the signal telling them they were full, they still consumed extra kilojoules.
DREAMING IS OVERNIGHT THERAPY
University of California researchers have found that during sleep’s dream page (REM sleep), stress chemistry shuts down and memories are processed and put in perspective. The dream stage, based on its unique neurochemical composition, provides us with a form of overnight therapy… we wake up the next day, and experiences have been softened in their emotional strength. We feel better about them, we feel we can cope.
TIPS FOR QUALITY SLEEP DURING WEIGHT LOSS
There are many ways to improve sleep. Here are a few research-based tips for sleeping better when you’re trying to lose weight:
- Keep a regular sleep schedule: Big swings in your sleep schedule or trying to catch up on sleep after a week of late nights can cause changes in metabolism and reduce insulin sensitivity, making it easier for blood sugar to be elevated.
- Sleep in a dark room: Exposure to artificial light while sleeping, such as a TV or bedside lamp, is associated with an increased risk of weight gain and obesity.
- Don’t eat right before bed: Eating late may reduce the success of weight loss attempts.
- Reduce Stress: Chronic stress may lead to poor sleep and weight gain in several ways, including eating to cope with negative emotions.
- Be an Early Bird: People with late bedtimes may consume more calories and be at a higher risk for weight gain. Early birds may be more likely to maintain weight loss when compared to night owls.
MAINTAINING A HEALTHY RELATIONSHIP WITH YOUR BODY
Deciding if you should attempt to change your body weight is a personal decision best made with the guidance of your doctor. Don’t take all the health and weight loss information you read online25 at face value. Weight loss isn’t appropriate for everyone and doesn’t always mean better health. Remember that health is a lifelong journey that includes not only healthy habits but also having a healthy relationship with your body. If you’re considering weight loss, the National Institutes of Health offers a helpful resource for choosing a safe weight loss program.
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