The recommended sleep cycle is of 8-hours of comfortable sleep, but nearly two thirds of Americans are unable to get it.
Sleep deprivation might be cool in your teens but on a long-term basis, it has serious adverse effects on your health. Not only does it affect your weight adversely, but also makes you pone to heart disease, slow metabolism, depression, stroke, and diabetes.
Not only does it affect your weight adversely, but also makes you pone to heart disease, slow metabolism, depression, stroke, and diabetes.
What Happens When You Are Sleep Deprived?
Sleep deprivation may be because you are unable to sleep at night or wake up multiple times during the night.
Whatever the “real” cause of not getting enough sleep is, consider the fact how it’s affecting your weight. When you don’t get adequate sleep, it affects the production of two hormones which regulate the metabolism and hunger levels: leptin and ghrelin.
Leptin is associated with hunger suppression while ghrelin stimulates appetite. If you’re not sleeping well, your body will start to produce lower levels of leptin and higher levels of ghrelin. So essentially, what’s happening is that you’re feeling hungry all the time and you don’t feel full.
Lack of sleep and exhaustion also means that you don’t have the necessary willpower required to make the right decisions. To curb your appetite, you’re likely to consume fatty foods, grab a take out, skip gym, and before you know it, you’ve gained significant weight.
Not getting enough sleep makes you unable to take decisions and control your impulses because it directly effects the functioning of the brain’s frontal lobe, the part that pertains to controlling both things.
The brain’s reward center also sparks up when you’re over tired and it starts to look for things that feel good. In such a circumstance, it will be too hard for you to control your food cravings, thus gaining weight if you remain sleep deprived continuously.
One study reported that sleep deprivation led to an increase in late night snacking and intake of high carb snacks. In another study, it was found that people who got fewer hours of sleep ate bigger food portions. Read more about it here.
Get Adequate Sleep
In order to stay healthy and fit, make sure you are getting enough sleep at night, preferable between 7 and 8 hours.
Most people get 6 hours of sleep, which isn’t adequate to remain alert during the day. To improve your sleep, consider the following tips:
- Turn off all electronics in the room and by your side, namely your computer, TV and cell phone at least an hour before sleeping
- Relax yourself before hitting the sack and clear your mind of all thoughts.
- Develop a healthy sleep routine. Try going to bed at the same time and waking up at the same time each day.
- Avoid eating heavy meals and alcohol before sleep time.
- Don’t have tea, coffee, chocolate or soda just before going to sleep.
- Make sure there are no disturbing lights in the room.
Natural Remedies For Sleep
My husband has had a tough time sleeping for years and since he started using Isagenix Sleep Spray he is sleeping much better. He tried all of the above ideas even tried melatonin or gaba but this spray works the best for him. I don’t regularly need it but when I’ve had a stressful day it helps me shut down my brain and get to sleep.