Lack of sleep being causing you to get weight?
Think about it: If you are sleepy at work, you may be tempted to reach a cup of coffee (or various cups) and a donut for a quick shot of energy. Later you can skip the gym and pick up on the way home to your family - no time to cook. When you finally find yourself in your bed, you are very finished sleeping.
is a vicious cycle, and eventually this deprivation of sleep can sabotage your waist and your health.
It starts innocently enough. "When you have sleep deprivation and are running low power, you automatically go to a bag of fries or other comfort foods," says Sussan Zafarlotfi, PhD, clinical director of the sleeping institute and wake-up disorders in Hacksack University Center Medical Center Jersey.
The immediate result? You may be able to fight with drowsiness. The final result? Undesjured pounds as poor food choices along with the lack of exercise define the stage for obesity and more loss of sleep.
Diet For Weight Loss And Muscle Gain - Is Lack of Sleep Causing You to Gain Weight?
"Sleep debt is like credit card debt," says Zafarlotfi. "If you continue to accumulate credit card debts, you will pay high interest rates or your account will be turned off until you pay everything away. If you accumulate a lot of sleep debt, your body will fail."
Accumulating enough sleep is common - even spoken with pride - in the US "we are gay from a little more, but we pay a price to stay up late and get up early," says Mark Mahowald, MD, director of the Regional Center for Disorders Minnesota sleep in Hennepin County.
The sleep diet connection is regular fodder for dietary books and magazine articles. Maybe you have heard about the sleep diet, which suggests that you can lose weight while you take your ZZZs.
and it is true, a kind of.
"is not so much that you sleep, you will lose weight, but if you are deprived of sleep, which means you are not getting enough sleep or sleep good quality, your metabolism does not It will work correctly, "explains Michael Breus, PhD, beauty author. Clinical director of the sleep division for the health of Arrowhead in Glendale, Ariz.
On average, we need about 7.5 hours of quality sleep per night, he says. "If you are already receiving this, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start sleeping for seven hours a night, you will begin to drop."
exactly how lack of sleep affects our ability to lose weight has a lot to do with our night hormones, explains Breus.
The two hormones that are fundamental in this process are Grelin and Leptin. "Ghrelin is the hormone" go "that tells you when to eat, and when you are deprived of sleep, you have more ghrelin," says Breus. "Leptin is the hormone that says to stop eating, and when you are deprived of sleep, you have less leptin."
More ghrelin plus leptin is equal to weight gain.
"You are eating more, in addition to your metabolism is slower when you are deprived of sleep," says Breus.
So, what can you do about sleep deprivation?
much, says Breus. First, look how much you sleep vs. How well you sleep. "Some people like new mothers can only sleep for a four-hour stretch. And there are some people who earn 7.5 hours of sleep that is poor quality because of the pain or a underlying sleep disorder, and this has the same effect as If they had less sleep, "he says.
Problem Shoot both with the improvement of sleep hygiene, it says.
To get started, avoid any caffeine in the afternoon because it will keep you in the clearest stages of sleep - that are associated with bad sleep - at night. Breus recommends only 2 PM decaf. about. Exercise also helps improve the quality of sleep. How long before bed? It depends - everyone is different. It is more important that you exercise than when you exercise. Breus says that being safe, do not exercise before going to bed. "But some people exercise better before bed and do not affect sleep," he says.
Watch what you eat before bed. "Pizza and beer before bed is not a good idea," says Breus. "You're not even eating a big meal close to bedtime." It suggests eating some healthy snacks and then having a light meal - like a bowl of cereal - if you are running close to bedtime. Heavy and rich meals before bed can also increase the risk of heartburn, which will certainly keep it all night.
and if you are getting enough sleep, but wake up and feel sleepy the next day? "Talk to your doctor about seeing a sleep specialist," says Breus. After conducting a complete evaluation and sleep study, in which you are monitored while sleeping, the skill specialist can help identify any underlying problem. Together, you can develop a treatment plan so you get more high quality sleep - and maybe until you're thin.
