Sleep and Weight Loss

So, I did a thing and bought a new mattress…a Restonic Kimberly Hybrid Euro Top mattress…

So freakin hawt, right? So plush, so full, and soft, so…sexy.

Hey, don’t judge me. We spend a third of our lives sleeping. A THIRD!

And if you just saw my old mattress, well, you’d understand the… ahem…attraction.

LoL ๐Ÿ˜‚๐Ÿ˜๐Ÿ˜‚

But good mattresses are important for far better reasons than just for being slept on.

Name one?

Ok. Weight Loss!

Did you know that getting a proper amount of sleep each night is critical to a solid weight loss effort?

Sleep regulates our bodies production of two hunger hormones, namely: Leptin and Ghrelin.

Ghrelin is the hormone responsible for making us feel hungry and Leptin is the hormone responsible for making us feel full. When we don’t get enough sleep our bodies produce less Leptin and more Ghrelin. With more Ghrelin in our body we’re more prone to overeating or binge eating.

According to Healthline:

A study of over 1,000 people found that those who slept for short durations had 14.9% higher ghrelin levels and 15.5% lower leptin levels than those who got adequate sleep.

But that’s not where sleep’s importance to weight-loss stops. When we don’t get enough sleep it causes metabolic stress on our body and one of our body’s key stress responses is the production of Cortisol.

Cortisol not only triggers an increase of appetite but also prompts our body to go into fat storage mode. So, while you may be bangin’ out sets in the gym everyday, if you’re not sleeping enough every night, you’re fighting an uphill battle.

Lack of sleep also dulls the activity of the frontal lobe of our brain which governs things like decision making and impulse control. So, if you’re running on too little sleep you’re more likely to make poorer choices in general, but also where your nutrition is concerned.

Coupled with that is the fact that lack of sleep increases the brain’s reward response….all the sudden that bag of chocolate becomes far more appealing than normal. (Seriously tho, is a bag of chocolate ever not appealing?) No, it’s always a thing of unparalleled beauty but our ability to say “no” to it is far stronger when we’re well rested.

And lastly, if you’re awake longer, you’re just giving yourself more opportunity to eat, and eating is one of our favorite things to do.

So, turn off the video games, stop the Netflix & Chips binge, stop with the “just one more chapter…” if your goal is weight loss, your goal should be getting plenty of sleep!

And if your poor sleep can be blamed on a crappy mattress, take my advice and buy a good one. Buy it out right or finance it. Or, buy a memory foam pad. Or do whatever you can do to sleep better.

Your goal body will thank you!

But what exactly is “a good nights rest?” According to the National Institutes of Health, 7-9 hours each night.

So schedule it. And if you’re battling insomnia, try these tips:

1. Go to bed and wake up at the same time each day – even in the weekends. This will help establish a regular sleep rhythm.

2. No more alcohol, coffee or soda before bed. Both alcohol and caffeine are stimulants which keep us wired up and awake.

3. Don’t eat anything within two hours of bed time. Eating wakes your digestive system up making you more likely stay awake while you could be sleeping.

4. Limit Naps – if you’re napping during the day, obviously you’re going to be less sleepy at night so trudge through your regular nap times and save that sleep for nighty night.

5. Exercise. We exercise our pets so they sleep through the night, why not apply the same principle on ourselves. Tucker yourself out before bed time for a good deep sleep.

6. Learn full body/mind relaxation techniques (next blog post!) Often times we carry our stress to bed with us. Let your bed be a place of refuge not a worry mat. Take time before bed to worry about your worries, make your plans and then go to bed knowing your worry has been sufficiently worried.

7. Have sex before bedtime…nuff said.

8. Herbal Tea! Chamomile, Valerian, Lavender, Passionflower, and Lemon Balm teas all offer a host of stress reducing and sleep inducing benefits. Try one or try all. They’re delicious!

9. Last resort: medication. Ask your doctor for a non-addictive medication that won’t interact with any other medications you may be taking.

P.S. My mattress is sexier than yours.

Om, Baby. Om,

Joshua T.

Information for this blog post taken from Here , Here, & Here.

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