When You Can't Sleep, It's Harder to Lose Weight Too
By Sandy Schroeder
Are you sleeping poorly and getting by on less than 7 hours every night? What could make it worse? Carrying a bunch of extra pounds! One weight loss center compares 10 pounds of extra weight to toting a bag of potatoes. Now researchers say that extra weight links to sleeplessness.
Sleeplessness and Weight Tied Together
According to easyhealthoptions.com, that band of extra weight around the middle, thighs and hips may come from loss of sleep in addition to extra calories
What Happens
Previous researchers said ongoing sleep loss increased the risk for obesity and diabetes. New research from Uppsala University provides proof that a night of bad sleep can sabotage the metabolism in fat cells. Instead of burning fat, it gets stored.
Normally, a process called methylation sheds toxins, generates energy, repairs DNA, and burns fat. When something goes wrong, such as lack of sleep, it gets hung up and metabolism lags. Other researchers believe sleeplessness may also trigger cravings for junk food to further complicate weight loss.
Rest Better to Reverse the Flow
Here are some ways to get the sleep you need to keep your metabolism up and running and lose weight.
Create a sleep retreat - Move extra furniture out and use restful colors to create a serene bedtime atmosphere.
Get outdoors more - Sunlight will help you adjust your body’s natural clock to rest better.
Reduce noise - Use air filters to screen out background noise and clean the air
Cut the blue light - Smartphones, TVs and tablets create blue light that can keep you awake. Boot them out of your bedroom and shut them down two hours before bedtime.
Exercise daily - Walk, bike, run or do yoga during the day to rest better at night. Avoid exercising too close to bedtime.
Avoid stimulants - Tobacco, alcohol, and heavy meals close to bedtime can keep you up.
Update mattresses and pillows - Make sure yours are the right firmness and softness for you.
Limit caffeine and liquids - Shut down caffeine in early afternoon and limit liquids two to three hours before bedtime.
Deal with daytime stress - Work to resolve ongoing family, financial or job pressures that may keep you awake.
Stick with the same bedtime - Keep the same bedtime seven days a week if possible to let the sleep routine take root.
Develop a nightly ritual - A warm bath, soft music or small snack may be the cue to sleep well.
As you improve sleep, boost fat metabolism and speed up weight loss, enjoy the new you!
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Windermere, Fla.