Make Weight Loss Easier with a Good Night's Sleep
Posted: Saturday, February 06, 2010
by Lisa Nelson
Be Heart Healthy and Lose Weight
Do you get enough sleep? 7-9 hours each night? If you are struggling to lose weight, adequate sleep is essential.
A lack of sleep affects the balance of two hormones that regulate appetite and satiety – leptin and ghrelin. Leptin is produced by fat cells and signals the brain when you are full. Ghrelin is produced by stomach cells and signals the brain when you are hungry and should eat. Studies show when you are sleep deprived, leptin levels decrease and ghrelin levels increase. When you do not get enough sleep you will feel hungrier. These feelings of hunger can cause you to overeat making weight loss difficult.
1. Exercise regularly.
Being regularly active during the day makes falling asleep easier. As little as 20-30 minutes of activity helps.
2. Avoid alcohol, caffeine, and tobacco.
Alcohol may make you feel sleepy but your quality of sleep if reduced. Caffeine will interfere with sleep and and nicotine may act as a stimulant.
3. Select bedtime snacks that promote sleep.
A light snack before bed may promote better sleep, especially if it contains the amino acid tryptophan, calcium, and carbohydrates.
4. Avoid a large meal or too much liquid close to bedtime.
Consuming a large meal prior to bed can hinder sleep due to digestion and excess liquid will cause interrupted sleep for trips to the bathroom.
5. Keep a regular bedtime schedule.
Going to bed and waking up at the same time each day, including weekends, makes it easier to fall asleep. A regular routine will also improve your overall sleep quality.
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