BY AYOUB OUBARKA
When you think of weight-loss measures, sleep isn’t usually the first activity that comes to mind. But sleep is one of the most important things you can do when you’re trying to lose extra pounds.
Like hydration, adequate sleep benefits the dieter in many ways. First and foremost, sleep relieves stress. Stress is actually counterproductive to weight loss. That’s because stress triggers a chemical reaction in our bodies that actually promotes weight gain.
Think about our ancestors: They had to store body fat to help them survive through times of famine. Therefore, whenever their bodies were stressed (as in times of starvation), a hormone called cortisol was released. Cortisol tells our bodies to save up their fat stores in preparation for hard times ahead.
In modern days, we have more stress than ever before due to job schedules, family obligations, overcrowding, and financial concerns. We are bombarded with information and advertisements. Many of us work around the clock to make ends meet.
Add to that a cycle of self-imposed famine in the form of dieting, and it’s no wonder people are more stressed out – and fatter – than ever.
Sleep soothes the mind and body, gives us a chance to slow down and process the events of our day, and tells our bodies to replace cortisol production with endorphin production. Endorphins are feel-good chemicals that relieve stress and give us a general sense of well-being.
Finally, sleep gives our bodies the opportunity to repair themselves. If you exercise, and especially if you do strength-training, you might end up with achy muscles. That’s because exercise and weight-lifting cause microscopic tears throughout your muscle tissue.
When you sleep, your muscles repair these tears, rebuilding your muscle tissue stronger than before. This leaves you with more lean muscle mass, which means you burn more calories all day and all night, even when you sleep.
In spite of its many benefits, adequate sleep is something few of us enjoy. Studies have shown that most people don’t get the 7 to 10 hours of sleep that their bodies require. Insufficient sleep can have a direct impact on how much weight you lose or gain.
Start your 14-day weight loss program by performing a personal sleep inventory. Look at the amount of sleep you get each night. Is it enough? If not, what is keeping you from sleeping more? Sometimes the answer is obvious, like a newborn baby or a demanding work schedule. Other common culprits include too
much computer time before bed (computer and video games stimulate the brain, preventing it from winding down in preparation for sleep); alcohol consumption; and insomnia due to stress or anxiety.
Do what you can to manage your stress level while you’re awake. Get some exercise each day, in the sunlight if possible. Avoid drinking caffeine after noon. Journal about issues in your life which are troubling you, or talk to a trusted friend or advisor. Yoga and meditation can also help. Never use sleep aids unless your doctor gives you the go-ahead, as you can become dependent on them.
Finally, make sure your bedroom is conducive to a good night’s sleep. If noises tend to wake you during the night, invest in a cheap pair of foam earplugs, or drown out background noise with a fan. Make sure the room is dark, and turn off any electronic devices that have flashing lights. Wind down before bed with a
warm bath, a cup of chamomile tea, and a book. You can also take melatonin supplements to help you get restful sleep throughout the night.
When you think of weight-loss measures, sleep isn’t usually the first activity that comes to mind. But sleep is one of the most important things you can do when you’re trying to lose extra pounds.
Like hydration, adequate sleep benefits the dieter in many ways. First and foremost, sleep relieves stress. Stress is actually counterproductive to weight loss. That’s because stress triggers a chemical reaction in our bodies that actually promotes weight gain.
Think about our ancestors: They had to store body fat to help them survive through times of famine. Therefore, whenever their bodies were stressed (as in times of starvation), a hormone called cortisol was released. Cortisol tells our bodies to save up their fat stores in preparation for hard times ahead.
In modern days, we have more stress than ever before due to job schedules, family obligations, overcrowding, and financial concerns. We are bombarded with information and advertisements. Many of us work around the clock to make ends meet.
Add to that a cycle of self-imposed famine in the form of dieting, and it’s no wonder people are more stressed out – and fatter – than ever.
Sleep soothes the mind and body, gives us a chance to slow down and process the events of our day, and tells our bodies to replace cortisol production with endorphin production. Endorphins are feel-good chemicals that relieve stress and give us a general sense of well-being.
Finally, sleep gives our bodies the opportunity to repair themselves. If you exercise, and especially if you do strength-training, you might end up with achy muscles. That’s because exercise and weight-lifting cause microscopic tears throughout your muscle tissue.
When you sleep, your muscles repair these tears, rebuilding your muscle tissue stronger than before. This leaves you with more lean muscle mass, which means you burn more calories all day and all night, even when you sleep.
In spite of its many benefits, adequate sleep is something few of us enjoy. Studies have shown that most people don’t get the 7 to 10 hours of sleep that their bodies require. Insufficient sleep can have a direct impact on how much weight you lose or gain.
Start your 14-day weight loss program by performing a personal sleep inventory. Look at the amount of sleep you get each night. Is it enough? If not, what is keeping you from sleeping more? Sometimes the answer is obvious, like a newborn baby or a demanding work schedule. Other common culprits include too
much computer time before bed (computer and video games stimulate the brain, preventing it from winding down in preparation for sleep); alcohol consumption; and insomnia due to stress or anxiety.
Do what you can to manage your stress level while you’re awake. Get some exercise each day, in the sunlight if possible. Avoid drinking caffeine after noon. Journal about issues in your life which are troubling you, or talk to a trusted friend or advisor. Yoga and meditation can also help. Never use sleep aids unless your doctor gives you the go-ahead, as you can become dependent on them.
Finally, make sure your bedroom is conducive to a good night’s sleep. If noises tend to wake you during the night, invest in a cheap pair of foam earplugs, or drown out background noise with a fan. Make sure the room is dark, and turn off any electronic devices that have flashing lights. Wind down before bed with a
warm bath, a cup of chamomile tea, and a book. You can also take melatonin supplements to help you get restful sleep throughout the night.
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