Sleeping is an essential aspect of our overall health and well-being, yet not many people are aware of the benefits of gaining sufficient sleep. In fact, missing out sleep can reduce your productivity levels, and it may also compromise your weight management regime. Broadly speaking, lack of sufficient sleep affects normal psychological and physiological functions. The short-term effects of this might not be detrimental, though a habitual pattern may lead to compromised hormonal and metabolism in the body. There are several consequences associated with lack of sufficient sleep, yet many people give up sleep for other things. This includes social activities, responsibilities and even professional tasks. With that being said, lack of sleep will not only hamper our weight management, but it also has a notable side effect on our psychological health. It can lead to poor food choices and the lack of energy to exercise and achieve our weight management goals.
How does it affect weight loss
Lack of sleep compromises our ability to sleep in many ways. In fact, various researchers have in the past shown that lack of sleep can be one of the leading factors of uncontrollable weight gain. It has been shown that sleep restriction can increase the occurrence of the ghrelin, which improves appetite in the body. Aside from relieving the effects of stress, which can lead to insomnia, exercising a few hours early in the evening can help you sleep well.
Compromises the hormones that regulate appetite- the two main hormones that play an important role in sleep are Ghrelin and Leptin. These two hormones shape our appetite and hunger levels in the body. Ghrelin is the hormone that informs the body to eat, and leptin informs the body to stop consuming. The levels of Ghrelin reduce at night since the body does not require lots of energy as you sleep. Leptin levels increase which informs the body there is no need to increase hunger levels. People who don’t sleep enough are often sleep deprived, and this might increase the levels of Ghrelin in the body. The body incorrectly things that it’s hungry and requires added food. At the same time, there is also a decreased level of leptin, which can lead to increased hunger.
It increases insulin resistance- various research studies have shown that lack of sleep in the body might compromise the insulin levels in the body. This makes the individual feel tired and hungry often than normal, which can make them reach out for additional food. This, in turn, compromises your weight management regime.
Stress levels are increase- there is a strong co-relation in between those who don’t get sufficient sleep and stress level. In fact lack of sleep in the body leads to increased levels of cortisol, which is a leading stress hormone. This might then cause the individual to engage in binge eating as a way of stifling the stress. Cortisol is also known to lead to increased water retention in the body which might compromise normal weight gain. Individuals who suffer from sleep deprivation might also be more likely to make poor food choices.
Tips for improving sleep
Exercise is one of the main techniques that can be used to achieve the ideal sleep results. In particular, exercise helps to work the various body muscles, which leaves the individual leaving tired. More so, physical activity also plays a major role in regulating stress hormones in the body such as cortisol.
Use relaxation techniques
There are various types of relaxation techniques which can be used to achieve improved sleep. Some of them include meditation, yoga and breathing techniques. In particular, these methods are designed to help reduce the effects of stress in the body. Stress is one of the leading causes of compromised sleep and relaxation techniques helps to eliminate this complication.
Healthy eating habits
Eating healthy food also plays a major role in healthy sleep. It’s essential that you consume healthy foods that are rich in vitamins, proteins, calories and more. By consuming healthy food, you increase the likelihood that all body functions will be at optimal levels, which is necessary for healthy sleep. Besides that, healthy eating helps to release feel-good hormones and in combating stress based hormones as well.
Get the appropriate sleeping regime
Another equally important factor is that you should own the proper sleep regime. This includes investing in the best mattress and pillows, which are readily available online. By choosing a good pillow and mattress, you can make your sleeping experience much more comfortable for the best results.
Taking it all into account, there is no space for poor decision making especially when it comes sleeping. You need to have the appropriate lifestyle habits, and you also need to make informed choices. By gaining sufficient sleep, you increase the likelihood that you will have the ideal weight management benefits to suit your needs.