We all know that diet & exercise play key parts in losing weight and then maintaining a healthy weight. However, not many of us are aware that SLEEP plays a major component in weight loss.... or weight gain!
Laying your head down on a pillow is often overlooked as the easiest and simplest way to fight against weight gain. Lots of studies & research has shown that getting regular sleep can help maintain a healthy weight and even prevent unnecessary weight gain.
Regularly sleeping LESS than eight hours a day exposes your body to chronic stress that will result in the increase of inflammatory abdominal fat.
Obesity and diabetes are intrinsically linked, which is why the daily/weekly FlabJab SkinnyJab works so well. These conditions can develop if you regularly cut your sleeping time. For example, a study in New York showed that you more than quadruple your risk of getting Type 2 Diabetes if you sleep on average six hours or less a night.
How does sleep affect my weight?
Sleep deprivation disturbs the balance between gonadal and leptin saturation hormones, tricking the brain into thinking you;re hungry. The pituitary growth hormone is also affected, reducing the body's muscle building and fat burning systems.
By sleeping well, you reduce & prevent stress on the mind and body. The stress hormone cortisol weakens the insulin sensitivity of cells, increases blood pressure and stimulates the absorption of fats through the stomach, allowing your weight to go up.
When exposed to high levels of stress over prolonged periods of time due to sleep deprivation, you are more prone to high blood pressure, obesity and depression.
So what can you do about it?
The relieve stress:
Be physically active, preferably for 20-30 minutes a day.
Learn a relaxation technique, such as yoga.
Make sure to always clean the air with people you have beef with, rather than letting it fester.
Ensure you are getting 7-8 hours of sleep every night.
Try to take short breaks when doing tasks, even for 5 minutes just to clear your head, absorb the moment and then continue.
For sleeping well:
Get up at the same time every morning, creating a routine for your body.
Do not have an afternoon nap if you are struggling to sleep at night - naps can disturb your body's sleep pattern.
Get out of bed if you can't sleep - do something productive to tire yourself out & to make yourself feel mentally better.
Do not consume coffee, tea or sugary drinks FOUR hours before bedtime - the caffeine will help keep you awake!
Avoid using your phone or watching TV 30 minutes prior to bedtime - they only get your mind racing/buzzing on what you have read/watched.
So what are you going to do?
Hopefully make sure you get enough sleep to help reduce stress and that weight-gain potential. If any of our current clients wish to discuss sleeping techniques, please get in touch & our wellness coach can give you some pointers.
Thanks for reading,
The Slim Transformation Team