Sleep And Lose Weight
Want to lose weight? Maybe you should take a nap.
Some may scuff at the notion that sleeping will help you lose weight, but recent studies suggest that sleep loss may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight.
The Early Show Medical Correspondent Dr. Emily Senay says better sleep habits may be instrumental to the success of any weight management plan.
She says studies have shown sleep loss affects the secretion of the appetite hormone cortisol. Sleep loss may interfere with the body's ability to metabolize carbohydrates and cause high blood glucose levels. Excess glucose promotes the overproduction of insulin, which can promote the storage of body fat and can also lead to insulin resistance, a critical feature of adult-onset diabetes.
According to Dr. Senay, most people need seven or eight hours of sleep a night to function the next day without needing or wanting a nap. While sleeping, you pass through four sleep stages. The third and fourth stages provide the most rest. By getting to bed later than usual, your body may not get a sufficient amount of the third and fourth stages to give you a good night's rest.
Dr. Senay says to help you sleep, you should not go to bed feeling hungry, but don't eat a big meal right before bedtime. Exercise regularly, but at least 3 hours before bedtime. Also, avoid caffeine, nicotine and alcohol in the late afternoon and evening. If you have trouble sleeping at night, don't nap during the day. Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading. Create a pleasant sleep environment and try to make it as dark and quiet as possible.
However, if you can't sleep, don't stay in bed tossing and turning. After 30 minutes, go to another room and involve yourself in a relaxing activity until you feel tired.
If all fails to achieve sleep, Dr. Senay says, you should go seek medical help. In addition to behavioral and lifestyle modifications, there are also prescription medications that can help people fall asleep quickly.