The Importance of Sleep
Diet and exercise have been considered to be the two main factors of successful weight loss and weight management. However, in recent years, significant scientific evidence has shown a positive correlation between sleep and weight control. Avoiding sleep deprivation will help you control your appetite and reduce cravings. Sleep not only provides relief from being tired but it is a valuable part of maintaining your mental and emotional well-being and physical health.
Are You Getting Enough Sleep?
Sleep needs vary, but in general, most adults need seven to nine hours a night. Some people can do with less, and others need more.
Try to get a handle on your sleep by doing this: The next time you are on vacation, go to bed at your usual time, but do not use an alarm clock to wake up. For the first couple days, you may sleep more than usual, which is your body’s way of paying back your ‘sleep debt.’
Then when your sleep has stabilized, record how much you sleep, plus or minus 15 minutes. That is your sleep need or capacity, which you should then aim to fulfill nightly.
Sleep Deprivation Increases Temptation
When people don’t get enough sleep they:
• Have increased levels of a hunger hormone called ghrelin and decreased levels of the satiety/fullness hormone called leptin, which can lead to overeating and weight gain.
• Consume about 300 calories a day more than when they are well-rested. Most of the extra calories commonly come from high-fat foods.
• Snack more and engage in less physical activity.
• Eat more than what is needed to cover the energy cost of staying awake longer, especially at night, which can lead to significant weight gain over time.
• Have increased levels of an appetite-regulating hormone called endocannabinoids, which are increased in the afternoon in people who are sleep-deprived. These hormones promote eating for pleasure, which is called “hedonic eating”.
Sleep deprivation can also cause emotional distress, reduced coping abilities, and decreased mental strength to remain compliant with your new habits. Sleeping well helps to replenish coping skills. When coping skills are depleted, life’s stressors tend to take on a greater intensity, increasing negative feelings like anger, frustration, and stress. This often leads to using food as a coping tool. By making sure you get enough sleep each night, you are helping yourself to avoid those pitfalls on your weight loss journey.
Outsmart Your Barriers
Problem-solve to “outsmart” your barriers and reward yourself for doing so! Setbacks happen to everyone. Keep trying your best and don’t give up. Use these tips to regroup and refocus on your goals.
| Barrier | Solution |
|---|---|
| “I don’t have time.” | Make your new healthy habit a priority. Whenever you can, fit in physical activity. Try taking the stairs or getting off the bus a stop early, if it is safe to do so. Set aside one grocery shopping day a week to make healthy meals that you can freeze and eat later to avoid dining out. |
| “Healthy habits cost too much.” | Start a walking group. Walk around the mall during off-peak hours, find a school track, or go to a local park. Eat healthy on a budget by buying in bulk and choosing frozen or canned fruits and vegetables. |
| “I can’t make this change alone.” | Recruit others to be active with you. That will help you stay interested and be safe. Also, consider signing up for a fun group exercise class. Get your family or coworkers on the healthy eating bandwagon! Plan healthy meals together with your family or start a healthy potluck once a week at work. |
| “I don’t like physical activity.” | Forget the old notion that being physically active means lifting weights in a gym. You can be active in many ways, including dancing, walking, gardening, or taking fun fitness classes. Make your own list of options that appeal to you. Explore options you never thought about and stick with what you enjoy |
| “I don’t like healthy foods.” | Try making your old favorite recipes in healthier new ways. For example, you can trim fat from meats, and reduce the amount of butter, sugar, and salt you cook with. Use low-fat cheese or milk rather than whole-milk foods. Add a cup or two of broccoli, carrots, or spinach to casseroles or pasta. |
| “I don’t know enough about healthy habits.” | Talk to our Registered Dietitian, Personal Trainers, or Medical Provider. You do not have to be an expert to change your habits. A few tips and ideas can do wonders. Check with your care team for a list of tips. |
| “I’m not motivated.” | Think about your most important reasons for being healthy. For example, do you want to be there for your family? Would you like to be able to do the things you love without feeling tired or out of breath? Would you like to stop worrying about your health risks? Think about these things when you want to quit. Also, try different activities or try exercising in new places to stay interested. |
Sleep is just as important as nutrition and exercise for weight management. Sleep deprivation may lead to chronic diseases, such as obesity, Type 2 Diabetes, heart disease, asthma, cancer, depression, as well as decreased quality of life.
When people don’t get enough sleep they:
- Have increased levels of a hunger hormone called ghrelin and decreased levels of the satiety/full ness hormone called leptin, which could lead to overeating and weight gain.
- Consume about 300 calories a day more than when they are well-rested. Overall, most of the extra calories come from high-fat foods.
- Snack more and do less physical activity.
- Eat more than what is needed to cover the energy cost of staying awake longer, especially at night, which can lead to significant weight gain.
Sleep recommendations:
Teens: 13 – 18 years old 8 – 10 hours Adults: 18 and older 7 – 9 hours
- Make sleep a priority and stick to a routine. Go to bed and wake up at the same time every day
(including the weekends). - Power naps. Take a 30-60 minute nap before 3 pm to rest your mind and body. Breathing technique. Inhale
through your nose for a count of 4, gently hold this breath for 7 counts, and exhale slowly for a count of 8. - Aromatherapy. Use a diffuser, essential oil mist (in-room or on bedsheets), aromatherapy acces
sories (bracelet or necklace), aromatherapy stick, and body oil to absorb into the skin. Lavender is
a commonly used oil to relieve stress, and anxiety and promote a good night’s sleep. - Limit Screen time- Blue light interferes with your body’s ability to prepare for sleep because it
blocks a hormone called melatonin. - Include regular daily exercise in your routine. Include any kind of exercise: vigorous, moderate, or light exercise
to promote good sleep. Vigorous exercisers are more likely to report good sleep compared to non-exercisers.
Nutrition Recommendations to promote good sleep:
- Try a bedtime snack. Eat low-glycemic food. Try a greek yogurt or some fruit and nuts before bed time.
- Drink herbal tea before bedtime. Try chamomile or valerian root tea. Avoid large amounts of
caffeine throughout the day. Daily intake of caffeine should not exceed 400 mg, as caffeine
overload can cause nervousness and disrupt sleep
References:
www.eatright.org/health/wellness/preventing-illness/the-health-benefits-of-t ea | www.hopkinsmedicine.org/health/wellness-and-prevention/aromatherapy do-essential-oils-really-work | www.todaysdietitian.com/newarchives/0519p14.shtml www.eatright.org/health/wellness/healthy-habits/how-sleep-habits-affect-h ealthy-weight
