New Year, New You Weight Loss Tip: Get more sleep
February 4, 2019
Your Sleepy Brain
Skimping on sleep sets your brain up to make bad decisions. It dulls activity in the brain’s frontal lobe, the locus of decision-making and impulse control.
So it’s a little like being drunk. You don’t have the mental clarity to make good decisions.
Research tells the story. A study in the American Journal of Clinical Nutrition found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours.
Add it all together, and a sleepy brain appears to crave junk food while also lacking the impulse control to say no.
Sleep and Metabolism
Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night. Get less than that, and your body will react in ways that lead even the most determined dieter straight to Ben & Jerry’s.
Too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours.
Translation: You’re more apt to hang on to fat.
Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was zapped.
Sleep deprivation makes you “metabolically groggy,” University of Chicago researchers say. Within just 4 days of insufficient ZZZs, your body’s ability to process insulin — a hormone needed to change sugar, starches, and other food into energy — goes awry. Insulin sensitivity, the researchers found, dropped by more than 30%.
Tricks and Tips for a Better Night’s Sleep
In today’s world, snoozing can be difficult, particularly when all your screens (computers, TVs, cell phones, tablets) lure you into staying up just a little longer.
The basics are pretty simple:
- Shut down your computer, cell phone, and TV at least an hour before you hit the sack.
- Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment.
- Create a bedtime ritual. It’s not the time to tackle big issues. Instead, take a warm bath, meditate, or read.
- Stick to a schedule, waking up and retiring at the same times every day, even on weekends.
- Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep. And steer clear of soda, tea, coffee, and chocolate after 2 p.m. Caffeine can stay in your system for 5 to 6 hours.
- Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.