Sound Sleep Can Lead to Stable Weight
Often taken for granted, in our fast paced, hectic world, is sleep. With widely varied schedules and constant use of multi-media devices, the entire country has earned the title of the society that never sleeps. However, recent research is proving once again that tried and true practices originating from ancient times are still valid, if not necessary. Sleep deprivation boosts the level of the stress hormone, cortisol, and can increase blood pressure and place strain on the heart. Research suggests that the less sleep a person gets routinely, the higher the risk of death from cardiovascular causes.
Created to need a certain amount of rest, the body must recover and recharge after completing its daily work. According to the CDC, only one in three Americans feels like they get enough sleep. Chronic sleep disorders contribute to the problem of inadequate sleep. Sleep apnea, often aggravated by obesity, restless leg syndrome, anxiety and panic disorders and adrenal exhaustion are just a few of them. In fact, one study revealed that those who work the graveyard shift are more susceptible to illnesses, including cancer. The reason for the finding is that irregular hours disrupt the body’s circadian rhythm, causing an imbalance that over time takes its toll.
How much is enough sleep? For adults, current recommendations are seven to eight hours on a regular schedule, which means retiring at the same time and rising at the same time, even on weekends. Beyond the obvious benefits, of feeling rested and able to tackle the challenges of a new day, proper amounts of sleep help with anti-aging because sleep regenerates the immune system and fights inflammation. Adequate sleep de-stresses the body and balances the endocrine system such as the hypothalamus, pituitary, thyroid and adrenal glands. Additionally, enough sleep keeps serotonin levels up and helps ward off depression and anxiety.
But how does getting enough sleep stabilize weight? Restful sleep fights weight gain by balancing hunger control hormones. Weight control issues arise due to fluctuations in the hormones ghrelin and leptin. The hormone, ghrelin, which serves to trigger hunger, increases when there is sleep deprivation. Another hormone, leptin, which signals fullness, decreases when sleep is lacking. This inverse response can trigger hunger, cravings and insatiability. However, sleeping in a fasted state, having not eaten for at least 4 hours, and while insulin is levels are low, the body can metabolize fat for energy during sleep!
For those who have challenges with their sleep patterns here are some ways to get more z’s. Go to bed and wake up at the same time each day. The body has a certain rhythm that it prefers to maintain and by sleeping regular hours it balances that rhythm. During the day get exposed to natural light, if possible, very early in the day, and at night gradually reduce lights, especially overhead lighting, and keep the room as dark as possible while sleeping. Do not sleep where there are electronic devices or even alarm clocks with bright displays.
Eat meals including protein and low glycemic carbs to begin the eating window. For some, eating carbs later in the day provide the sleep-promoting factors that will allow winding down and enhanced rest at bedtime. Avoid caffeine for 12 hours before bedtime. Exercise for at least 30 minutes four times per week, but don’t exercise any later than 5 hours before you want to sleep. Eat dinner at least four hours before bedtime and avoid bedtime snacks and alcohol consumption. If you are really hungry a handful of nuts, particularly pistachios, may increase melatonin levels, promoting better quality sleep.
Wind down about an hour before you want to be asleep. Have a cup of herbal tea, shut down electronics, play soft music or use a guided imagery CD, dim the lights, turn down the thermostat, practice deep breathing exercises, write down stressful thoughts and literally put them away. There are natural remedies that are mostly herbal, as well as certain amino acids which help to improve quality of sleep. Whatever you can do to ensure sound sleep and sweet dreams will pay off in major health dividends that will enliven your waking hours.
Charlene Causey is a former registered nurse. She has also been a model, nutrition and fitness instructor, and educational consultant. With over 45 years of experience in research and development, Charlene assists individuals in balancing their bodies in harmony with nature. She is currently a Certified Natural Health Professional, a Certified Personal Trainer and Body Barre Instructor, whose main focus is a natural approach to health and wellness. You can reach Charlene at www.facebook.com/brilliantbalance or go to www.brilliantbalance.org and join the conversation!