Sleep Great. Lose Weight.
You have two choices: get up early and go to the gym or pull the covers over your head and get some extra sleep. If you’re trying to lose weight, the answer is obviously the gym, right?
Not necessarily.
Studies have shown that sleep deprivation can lead to difficulty losing weight and even increased weight gain. Why does this happen, and would some extra sleep time actually help your diet? The answer could be yes.
Less sleep can equal less fat loss
Studies have shown that people who get less sleep may lose the same amount of weight, but the weight lost is lean muscle mass instead of fat. Your body becomes stingier about using fat as fuel and instead burns lean body mass, in the long run burning less energy and calories.
Sleep deprivation can equal poor choices
Lack of sleep works against your diet for a couple of reasons. When you don’t get enough sleep, your body produces more ghrelin (the hormone responsible for telling you you’re hungry). Because your body thinks you’re hungry, you’re far more likely to overeat. A lack of sleep also contributes to making unhealthy choices- looking for a boost, you may be more likely to consume caffeine and/or sugar, sabotaging your diet.
Quality vs. quantity
The latest recommendations suggest exercising six times a week, but slogging through without a good night’s sleep could result in a workout that just isn’t that meaningful. Exercise with good form at a higher intensity has better payoff than going through the motions in your comfort zone. So get some rest, let your body recover and then get back in the game.
How much sleep is right for you? Everyone is different, but research shows benefits starting at about 7.5 hours a night. Need more sleep but having trouble getting it? If you’re just not fitting it in because of a busy schedule, look at what’s keeping you from sleeping. Are you watching TV when you should be in bed? Is stress keeping you up with your mind racing a mile a minute?
Develop regular sleep patterns
As nice as it is to sleep in, if you get up early during the week, try to get up at the same time on the weekend. Figure out how many hours of sleep work best for you and stick to that amount. Keeping a consistent schedule can help you get to sleep at night, ensuring you get the sleep you need.
Cut back on caffeine and alcohol
Maybe that glass of wine will help you to fall asleep, but it won’t help you to stay asleep. Alcohol does have a sedative effect, helping you to feel drowsy. But drinking before bedtime can disrupt the balance of your sleep, meaning that the quality of sleep you get can be less refreshing and restorative.
And caffeine is a stimulant. It can take up to six hours for just half of the caffeine that you consume to leave your body. So while caffeine in fine in moderation, save it for that morning cup of coffee or early afternoon tea.
Exercise- but not too close to bedtime
Regular aerobic exercise, even in small quantities, can help you to sleep. However, cardiovascular exercise can disrupt sleep too close to bedtime, so try to exercise three to six hours before. Stretching and other meditative exercises are also sleep-promoting, so feeling too tired to exercise is no excuse- exercise= better sleep= less tired!
It’s easier said than done, but relaxing and clearing your mind before bed will lead to a better night’s rest. Worried about work or money? List your concerns and come up with actions to address those concerns. Realize that tomorrow is another day. Stress is linked to weight gain, too, so less stress and more sleep will do wonders! Make sure that your bedroom is a place that you associate with sleep and relaxation, keeping it dark, cool, and comfortable.
As challenging as it can be to fit in your eight hours (or whatever amount of sleep has proven to work best for you), getting those zzz’s could be the key to finally shedding those extra kilos, and feeling great in the process. So good night and good health!
Photography: Torsten Mangner, davidking and MrTopf
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