There have been countless studies on the effects of sleep on the human body. Some of the most recent research is focusing on how sleep can effect our weight loss. Researchers are finding that those who get 7-9 hours of sleep each night are better able to control appetite and decrease their cravings. These effects are due to the hormones leptin and ghrelin.
Leptin is a hormone that is produced by the fat cells in our bodies that gives us the sensation of being full. This hormone prevents us from overeating and tells us when we have had enough. As we sleep our bodies produce higher levels of leptin, which will decrease the amount of time it takes to feel satisfied after each meal.
Ghrelin is a hormone that stimulates our appetite. Research has found that lack of sleep increases the amount of ghrelin produced in our bodies and causes us to crave food more throughout the day. So to win the everlasting battle against cravings, all we have to do is close our eyes and get some sleep.
Sadly, for some, falling asleep doesn’t come easily. Getting enough sleep takes practice and involves some training of both the body and the mind. Here are a some suggestions that will help you fall asleep faster and get the most out of your sleep.
- go to bed and wake up at the same time each day
- Take 25-30 minute naps instead of reaching for a caffeinated beverage or snack
- Don’t do any exercise or strenuous activity 3-4 hours before bed
- No TV or computers in bed. Make sure you bed is only for sleeping.
- No large meals before bedtime
- Avoid alcohol before bedtime. It may knock you out at first, but when it wears off it will wake you up
- Keep your sleeping environment dark, quiet and comfortable
Losing weight and staying fit is an around the clock task. Everything we do has an impact on how our body reacts to a weight loss plan. Getting a good nights sleep is one of the most important things we can do to make sure our bodies react well to all the exercise and healthy eating .