Numerous studies have proven that the more sleep people get in regular intervals, the greater their chances are for weight loss, reduced body fat and reduced appetites. More sleep also gives people the added benefits of feeling better because of increased energy, cognition and improved mood.
The University of Colorado sponsored a study that showed that people who got less sleep over just a few days gained an average of 2 lbs. The Archives of Internal Medicine released a study that showed that people who were overweight slept on average at least 16 minutes per day less that those who were not. A study by researchers at Brigham Young University showed that women who slept more than 6.5 hours per night had less body fat than those who slept less. Even better, those that slept for 8.5 hours per night in the study had the greatest weight loss of all. Studies also showed that having a regular sleep schedule i.e. going to bed and waking at similar times every day also led to improvements in weight and body fat.
Scientific studies have shown that a lack of sleep causes leptin levels to decrease. Leptin is made in the fat cells and signals the brain to suppress the appetite. Lower levels of leptin circulating after a sleep deprived night signal your brain to tell you that you are hungry. In turn, another hormone called grehlin that is released in the GI tract stimulates your appetite and is released in response to less sleep causing a feeling of hunger.
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Multiple studies have shown that people who get less sleep regularly choose foods with higher calories than those who get more sleep. It’s thought that when you are sleep deprived your brain recognizes the fatigue and lack of energy then tries to compensate by seeking food with higher calories or more energy. We also know that when people sleep less they become more fatigued and then exercise less. This is the vicious cycle we all talk about when we can’t get out of that rut. Sleep deprivation also causes a lower metabolic rate in turn making it harder to lose weight.
I completely understand that most of us have very busy schedules. We are juggling careers, kids, homes, and family responsibilities. Something has to give, and often it’s the amount of sleep we allow ourselves to get. But when we do this we sacrifice our health and well being. I truly believe that the more we take care of ourselves in terms of our health and wellness, the more equipped we will be to successfully take care of other people and the responsibilities in our lives. If we try to go to bed a little earlier and keep a regular sleep schedule we will have more energy to exercise, eat well, keep our weight in check, and tackle our responsibilities with a renewed vigor. Sleep on that idea and let me know what you think!
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Stay Healthy!….DocMatthew
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