Sleep and Weight Loss - How The Two Are Intrinsically Linked

Sleep and weight loss have been linked by medical science for a number of years, but there has never been definitive information, until now. There is new compelling evidence that suggests people who get adequate sleep at night (about 8 hours), and are less stressed, have a higher likelihood of losing weight than those who sleep poorly at night.

Weight loss and sleep are determined by diet and the level of two hormones, namely leptin and ghrelin. Leptin is released by fat cells and is responsible for signaling to the brain that you are full, whereas ghrelin is released by the gastrointestinal tract and stimulates appetite. Eating a balanced and nutritious diet creates a feedback mechanism that signals to the brain (by releasing leptin) that you are full, reducing appetite. This signal is reduced in individuals who do not get enough sleep, and results in an increase in appetite, leading to overeating and weight gain.

A recent study conducted at the University of Illinois measured these two hormones in 12 healthy individuals during controlled periods of sleep deprivation and extended sleep. This study revealed that the proportion of fat that accumulated in the body during these periods of sleep was related to the number of hours of sleep each individual had, therefore proving that there is a direct link between sleep and weight loss.

This "sleep-weight loss" theory has been tested in different ways. Another six-year long study, conducted by researchers in Quebec, Canada, involved more than 250 individuals between the age of 21 -64. After the six-year period, the weight gain in these individuals was studied and cross-referenced with the number of hours they slept each night (varying between 5 and 10 hours). It was found that the individuals who slept for a shorter period (5-6 hours) had a higher proportion of weight gain than those who slept for a longer period (7-8 hours) each night.

Sleep apnea, which is characterized by slow or disrupted breathing, is also associated with weight gain. Although the link between sleep and weight loss cannot be denied, there may be other affecting factors such as caloric intake and stress which also play an important role in making people sleep better. That said, people who have sleeping problems and are concerned about their weight, should try increasing the number of hours they sleep at night, and also increase their quality of sleep by maintaining good sleep hygiene.


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Sleep And Weight Loss - Sleep Is An Essential Part

Sleep and weight loss are inseparable companions. When you skimp on your sleep, you can't hope to lose weight in a healthy way. Sleep is an essential part of your health. If you don't sleep well or long enough, this can be one reason you can't lose weight or can't keep it off.

In our crazy, frantic world, where production rules and your earning capacity for your company is king, you may not be getting enough sleep to be healthy.

Working long hours or not having time to unwind after a busy day can be a cause of restless nights. Being anxious about how you are performing at world, or if you are facing being out of work, can lead to anxiety. Anxiety is a great sleep depriver.

As a rough estimate, most people need around eight hours of sleep a night. However, this varies with each individual. It's also more a question of the quality of the sleep, than the length of time you sleep. Taking sleeping pills, may mean you are getting some sleep, but they do not give you quality sleep. It is common to feel drugged or tired after taking them.

And it can be far more beneficial to have two shorter sleeps in a day, than one long one. The Mediterranean idea of an afternoon siesta and a shorter night sleep can be far healthier, wherever you are in the world. Sadly, the current work based world doesn't allow for this, outside the Mediterranean area.

Sleep is the time when you recharge your batteries. It is absolutely essential for your health. Sleep and weight loss are partners, just as sleep and health are.

Education facilities realise that children and adults cannot focus for more than around an hour (much less in reality) at any one time. They allow for short breaks every hour, so that the student can rest their eyes and their concentration, and go into the next session revived.

You should do the same at work if you job requirers a lot of focus and concentration, particularly looking at a computer screen. These breaks are highly beneficial. It means you don't keep piling up the work and the anxiety. Quality sleep at night is more likely to occur.

After work, many people are just as frantic to get their family and household jobs done. This means they are still running on supercharge when it comes to bedtime. It is impossible to go to sleep when you are highly charged, when you are still revving from all your activity.

Let some of the less important parts of your day fall by the wayside. The housework will still be there tomorrow.

By combining things you need to do, you can be more time efficient. For example, time with your children is important for you both. By getting them to help in the meal preparation gives you the opportunity of quality time together, teaches them an essential skill of life and gets their creative juices working.

Relaxing and unwinding before bedtime will ensure you have quality sleep. Don't partake in activities which require a lot of concentration before bedtime. It's probably better not to run a marathon at this time either.

Make sure you consider sleep and weight loss as partners in your efforts to keep your body trim and healthy.
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Healthy Eating and Weight Loss

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The Link Between Sleep and Weight Loss

It has only been fairly recently that researchers have found a link between sleep and weight loss. This is a complex interaction but one which is centered around two hormones, which cause us to crave food and to not feel full after eating, if we have not slept for long enough each night.

The body needs anywhere from seven to nine hours sleep a night. In this age where we are constantly bombarded with new information and when there are calls on our time constantly to work, to play games, to watch television and to surf the net, it is no wonder that many of us fall far short of the minimum requirement of seven hours a night.

If we are tired in the day this then also has the knock-on effect of making us reach for food which we think will give us an energy boost, but in fact is little more than empty calories contained in sugar and fast food, which ultimately lead us to feel even more tired shortly afterwards.

If you want to lose weight you do of course need to stick to a healthy diet plan and to increase your levels of activity, which in turn will help you get a better night's sleep. It is not being suggested that getting more sleep alone will help you lose that extra twenty pounds. However, all of these small steps are cumulative, and the overall outcome will be the ability to stick to a healthy diet and the renewed sense of energy you get from a good night's sleep. As more research is done on the link between sleep and weight loss we may even find that sleep plays an even bigger part in our body's ability to lose weight, than we are aware of now.

Many people struggle with their body weight issues, especially those in the obese category. It has been reported by the U.S. Government that 70% of Americans are now overweight and that 28% are obese. That's 115 million obese men, women and children in the U.S. Unfortunately, the rest of the world is catching up with America. The World Health Organization estimates that 57% of the world's population is overweight with obesity reaching almost 20%. As a writer I find this to be a fascinating area to write about. As a citizen I am appalled at the overwhelming statistics of our overweight and obese populace. I hope that in my small way I can help at least a few overweight and obese folks find solutions to their constant body weight battles.

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