Sleep More to Lose Fat

Do you want a leaner, healthier body?  Sleep more.

Research suggests that people who sleep less than 6 hours per night gain nearly twice the weight over a 6 year period as those who sleep 7-8 hours.

Staying up late not only gives you more time to eat and make poor choices, it also affects hormones that regulate hunger and body fat.

A study with 12 healthy, young men found that 2 consecutive nights of 4 hours of sleep resulted in lower levels of leptin and increased levels of ghrelin, thus stimulating hunger. 

The men reported higher hunger levels, especially for high-calorie, processed foods like sweets and bread. Another study of 1024 volunteers produced similar results - Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index.

100 years ago the average American slept nearly 9 hours.  Currently, the average adult gets 7 hours and ⅓ of the population gets fewer than 6.5 hours per night. Most people need 8 hours minimum.

While we would like to blame it on work or physiological issues, we normally lose sleep because we choose to delay bedtime with technology and other distractions. Do you want to sleep more?  Take an honest look at your routine before bedtime and see what’s really keeping you awake.  

A few keys to sleep:

• Create a Routine: Shut off electronics* 30 minutes prior to bedtime and create a relaxation routine

• Temperature: 66-72 degrees

• Stimulants: Caffeine & nicotine later in the day impact sleep (as can alcohol)

• Exercise: Exercise during the day improves sleep 

*Did you know that blue light from electronic screens suppresses melatonin in your body? This hormone supports your circadian rhythm and signals your body that it’s time to sleep.