Copyright 2006 Mary Desaulniers
My friend, Gail, has been a restless sleeper since childhood.
"It's rare that I get a goodnight's sleep," she confided in me
several years ago. Her weight has been a problem as well,
spiraling upwards of 60 lbs within the past 20 years. Like most
of us, her exercise and diet plans begin with enthusiasm but
fizzle out within the first month. "Just too tired to keep them
going" is her excuse. It wasn't until her doctor referred her to
the Sleep Specialist that things began to change. Within 6
months, she lost 25 lbs. She began exercising and now she feels
much more optimistic about her future. "I'll get down to where I
want to be," she said. "But the great thing is I can sleep like
a baby at night."
Gail's situation points to a distinct connection between sleep
and weight. Recently, sleep deprivation has been identified as
one of the major problems of our internet culture. Not
coincidentally, obesity (despite the many diets that are around)
is at its highest level. The connection between sleep
deprivation and weight gain is no longer in the realm of
conjecture. Several studies show a direct correlation between
sleep and weight.
Research shows that sleep directly affects hunger. At the New
York Obesity Research Center of St. Luke's-Roosevelt Hospital,
scientists have identified a direct correlation between the
amount of sleep you get and your body's secretion of hormones
related to satiation and hunger. Leptin is the hormone that is
released when your body feels satiated and full. It's the
hormone that makes you push your plate away from you at the
dinner table. Ghrelin is the hormone that is secreted when your
body needs nourishment; it's the hormone that makes you say
"Feed me! I want more!" While leptin suppresses appetite,
ghrelin stimulates it. Lack of sleep decreases the body's
production of leptin by 18% and increases the body's production
of ghrelin by 15%.
In essence, sleep deprivation puts the body in starvation mode,
stimulating the cells to ask for more food. The result is you
eat more. Does feeling hungry at 3 am sound familiar?
How then can you enlist sleep to be one of your weight loss
allies?
First of all, make sure that you are on a healthy eating plan.
Having the best sleep every night and the worst diet in the
world at the same time will not make you lose weight. Make sure
that your daily food intake includes 25-30% protein, 45-55%
complex carbohydrates, 15-20% essential fatty acids.
Secondly, make sure you are on an effective exercise program 4-5
times a week. The best workout includes both weight training and
aerobics. Exercise PLUS protein is the most effective way to
sculpt your body.
Now--we can talk sleep. Just having enough sleep will not make
you lose weight, but it will surely help you stick to your
weight loss plans. Here are some suggestions for enhancing your
sleep experience.
1.Limit your consumption of alcohol and caffeine especially in
the evening. Alcohol will give you unnecessary calories; so
eliminating it entirely while you are trying to lose weight
might not be a bad idea. Caffeine (especially from green tea)
taken during the day can enhance your metabolism and burn fat.
But caffeine in the evening can bring about a restless night.
2.Develop a personal sense of sleep hygiene. This means
cultivating a regular wake and sleep schedule so that you can
program your body to a routine. Find a sleep ritual that works
best for you. For me, it's reading in bed. For Gail, it's
listening to a sleep enhancing CD. Find a ritual that helps your
body understand that you are ready for sleep.
3.Don't go to bed hungry. While this does not mean that you
should have a heavy snack at bedtime, it does suggest that a
light snack,rich in sleep-inducing amino acid tryptophan, can
help. Warm low-fat milk is best. You can add a few( no more than
2-3) lean slices of lean turkey( also rich in tryptophan) if you
wish.
4.Exercise at least 3 hours before bedtime. Physical activity
contributes to the body's need for sleep. But exercising too
close to bedtime can actually prevent sleep because exercise
raises the body's metabolism and alertness level.
5.Take a warm bath an hour before bedtime. Your body temperature
will slowly drop after you get out of the tub making you feel
tired.
6.Create a Bed Sanctuary. If you want to sleep well, make your
bedroom sleep- conducive. Get the best mattress you can afford,
the most comfortable pillows, the best blackout shades. Keep
your bedroom cool and dark. Eliminate noise by using earplugs.
7.Eliminate distractions like a humming TV, computer or phone.
8.Keep your days active. Resist the temptation of nap so that
your body will be ready for a restful sleep at night.
About the author:
A runner for 27 years, retired schoolteacher and writer, Mary is
now doing what she loves--running, writing, helping people
reclaim their bodies. Nutrition, exercise, positive vision and
purposeful engagement are the tools used to turn their bodies
into creative selves. You can subscribe to Mary's newsletter by
contacting her at
http://www.GreatBodyafter50secrets.com or
visit her at
http://www.greatbodyat50.com
