Weight loss and sleep deprivation
Does sleep deprivation really affect weight loss? Well, the
answer is both yes and no. If we're tossing and turning all
night, aren't we burning a few kilojoules? But it is not as easy
as it sounds.
When we don't have enough sleep (sleep deprivation) , our energy
is very low. This can trick the brain into thinking it requires
more food to replenish our energy stores. This leads us to eat
more. Not only that we tend to crave high energy (and calorie)
foods such as ice cream, cakes, chocolates or sugar laden soft
drinks.
Furthermore, the effects of sleep deprivation or insomnia in
worse cases can lessen the body's ability to process glucose
efficiently leading to an increased tendency to put on weight.
Research shows that this could also lead to an increased risk of
diabetes!
Science proves that lack of sleep produce higher levels of the
hormone called stress hormone- cortisol and thereby lower the
metabolic rate. This results in our burning less kilojoules.
Exercising everyday can help increase metabolic rate. Regular
exercising is hard to manage especially when we are tired or
simply lazy. Few people are aware that regular exercise also
acts as a great stress-buster. So if we're trying to lose weight
or simply maintain our weight, the amount of sleep we get
greatly matters.
Things NOT to do:
1. Don't nap for long periods during the day. This upsets your
natural circadian rhythm and leads to insomnia.
2. Avoid 'snack-crave' or simply avoid mid-night snacks? The
body simply can't digest these and they end up accumulating as
fat! Our body likes playing games with us by sending these false
signals of hunger. If the desire to eat late is so strong you
must have lite yoghurt, herbal tea or any milky drink. No not
milk. Milk is heavy. This would only result in insomnia instead
of curing it. Don't take coffee and black tea as these contain
stimulants.
Things you MUST do:
1. Exercise. A simple walk or light jogging would do. For this
you don't need to join a gym. Gym helps you become regular for
some time but then becomes monotonous and boring. We end up
making excuses not to go and before we realize we are fatter
than before. Try this- walk to the market yourself instead of
asking for free home delivery. Take the stairs instead of the
lift.
2. Shopping is also a good idea. Large shopping centres are
wonderful walking tracks. Stay away from the occasional
soft-drink though. Hence regular exercise increases the
metabolic rate significantly and enables us to have better sleep
at night. It is also proven to reduce stress which is the enemy
of restful sleep. Do not over-exercise though. Our body needs
time to repair torn tissues and exercising beyond our capacity
would only end up making us tired instead of refreshed.
3. Try doing the house-hold chores yourself. Sweeping, dusting
and making your bed early in the morning is a good way to begin
your day. If you have a sleep problem, get help. There are
web-sites and books that will increase your knowledge on safe
and natural ways to get a good night's sleep.
Sleeping pills are not a good idea. They end up making you
addicted and do not cure the problem from the root. Eat healthy
foods, get rid of stress, exercise more and sleep your weight
away!