Metabolism/Weight Loss
The Impacts of Sleep on Body Weight
There’s no denying that many people struggle to get a good night’s sleep.
Days after poor or little sleep can be a struggle, leaving one feeling irritable and unfocused.
Studies indicate that some individuals experience a heightened craving for carbs and sugar after a sleepless night, contributing to weight gain and hindering weight loss efforts.
The Role of Sleep in Balancing and Regulating Hormones
Because hormones—especially the hunger hormones leptin and ghrelin— are disrupted by inconsistent sleep patterns, obtaining and maintaining a healthy weight can be challenging.
Sleep deprivation has been studied intently for decades, and many indicate that short-duration sleepers tend to gain more weight than those who get a solid 8 hours of shut-eye.
Ghrelin tells the body when it needs fuel and sends signals to one’s system that it’s time to stop burning calories and store them as fat. Poor sleep can boost levels of this hormone and result in increased fat production and less caloric burning.
Leptin tells the body that it’s full. Leptin levels increase after eating and continue to work burning calories during sleep.
Getting ample sleep keeps leptin hormones working in the body’s favor and helps prevent decreased overall amounts of leptin in one’s system.
When these hormones are imbalanced, one might feel increases in hunger, be less satisfied after eating, and have more cravings for high-carb and sugar-rich foods.
In turn, weight loss becomes harder while gaining pounds becomes easier.
Cortisol: A Key Hormone in Weight Regulation
Cortisol is better known as the ‘stress hormone.’
As your body perceives stress, your adrenal glands produce and release cortisol.
Everyone gets stressed, but continual stress can result in hormonal issues.
Stress comes in many forms: emotional and physical, and it can prevent good sleep.
Elevated cortisol levels can also produce excessive insulin, leading to weight gain, metabolic problems, and blood sugar imbalances—all of which are not conducive to a healthy body overall.
Sleep Improvement Techniques to Balance Hormones and Weight Management
A healthy and consistent sleep routine can be challenging to establish. Sticking with it can also take some adjusting while getting used to the new approach.
However, reducing stress along with a conscious diet and moderate exercise can help optimize the body’s hormones to work in your favor concerning weight loss and maintenance.
Here are some techniques that might help bring on the zzz’s while keeping the pounds away.
Limit Caffeine Intake
While some people swear they can’t make it through the day without their caffeine fix, too much can be doing more harm than good—especially in the realm of finding dreamland at night. Those with sleep difficulties should limit or avoid caffeinated drinks in the afternoons and evenings. Some make a switch to low-caffeine beverages such as green tea, which also offers additional health benefits.
Find a Happy Medium for a Sleep Routine
So long as the body gets 7 to 8 hours of rest, it doesn’t matter what time it is, meaning night owls can still set a sleep routine successfully. Some find a hot bath, reading, meditation, or stretching before laying down to help get to sleep faster and stay asleep longer. Whatever routine you work out, start about an hour before the actual sleep goal time.
Shut Off Electronics
Most electronics like computers, TVs, and cell phones emit blue light that suppresses levels of sleep-inducing melatonin. They also serve as a distraction from your sleeping routine and can keep the mind wandering about something you saw or read. Disconnect, turn down the volume, or turn off electronics, especially phones, to avoid late-night texts and ringing sounds that disrupt sleep.
Consider Sleep Inducing Supplements
Traditional and holistic medical providers can talk to you about specific supplements and foods that could help you get a better night’s sleep. Their recommendations will likely depend on your current issue. If falling asleep is the issue, herbs and minerals like valerian and passionflower might help.
Those who have problems staying asleep might include magnesium or kava kava that combats the body’s stress responses that can disrupt even the most solid sleep sessions.
Give the Renew Health & Wellness Program a Try
Losing weight can pose a challenge for anyone, especially as we age.
Not getting enough sleep works against meeting weight loss goals as well as keeping the pounds off.
Try these tips and give us a call to discover how BHRT supplements could be just what you need to sleep well and lose weight healthily.
Sources:
https://www.medicinenet.com/can_hormonal_imbalance_cause_weight_gain/article.htm
https://doi.org/10.2147/NSS.S34838
https://www.webmd.com/women/guide/estrogen-and-womens-emotions
https://doi.org/10.1093/sleep/31.4.517
https://www.medicinenet.com/can_hormonal_imbalance_cause_weight_gain/article.htm
https://www.researchgate.net/publication/233876639_Association_between_sleep_duration_weight_gain_and_obesity_for_long_period
https://www.niddk.nih.gov/health-information/weight-management/adult-overweight-obesity/factors-affecting-weight-health
There’s no denying that many people struggle to get a good night’s sleep.
Days after poor or little sleep can be a struggle, leaving one feeling irritable and unfocused.
Studies indicate that some individuals experience a heightened craving for carbs and sugar after a sleepless night, contributing to weight gain and hindering weight loss efforts.
The Role of Sleep in Balancing and Regulating Hormones
Because hormones—especially the hunger hormones leptin and ghrelin— are disrupted by inconsistent sleep patterns, obtaining and maintaining a healthy weight can be challenging.
Sleep deprivation has been studied intently for decades, and many indicate that short-duration sleepers tend to gain more weight than those who get a solid 8 hours of shut-eye.
Ghrelin tells the body when it needs fuel and sends signals to one’s system that it’s time to stop burning calories and store them as fat. Poor sleep can boost levels of this hormone and result in increased fat production and less caloric burning.
Leptin tells the body that it’s full. Leptin levels increase after eating and continue to work burning calories during sleep.
Getting ample sleep keeps leptin hormones working in the body’s favor and helps prevent decreased overall amounts of leptin in one’s system.
When these hormones are imbalanced, one might feel increases in hunger, be less satisfied after eating, and have more cravings for high-carb and sugar-rich foods.
In turn, weight loss becomes harder while gaining pounds becomes easier.
Cortisol: A Key Hormone in Weight Regulation
Cortisol is better known as the ‘stress hormone.’
As your body perceives stress, your adrenal glands produce and release cortisol.
Everyone gets stressed, but continual stress can result in hormonal issues.
Stress comes in many forms: emotional and physical, and it can prevent good sleep.
Elevated cortisol levels can also produce excessive insulin, leading to weight gain, metabolic problems, and blood sugar imbalances—all of which are not conducive to a healthy body overall.
Sleep Improvement Techniques to Balance Hormones and Weight Management
A healthy and consistent sleep routine can be challenging to establish. Sticking with it can also take some adjusting while getting used to the new approach.
However, reducing stress along with a conscious diet and moderate exercise can help optimize the body’s hormones to work in your favor concerning weight loss and maintenance.
Here are some techniques that might help bring on the zzz’s while keeping the pounds away.
Limit Caffeine Intake
While some people swear they can’t make it through the day without their caffeine fix, too much can be doing more harm than good—especially in the realm of finding dreamland at night. Those with sleep difficulties should limit or avoid caffeinated drinks in the afternoons and evenings. Some make a switch to low-caffeine beverages such as green tea, which also offers additional health benefits.
Find a Happy Medium for a Sleep Routine
So long as the body gets 7 to 8 hours of rest, it doesn’t matter what time it is, meaning night owls can still set a sleep routine successfully. Some find a hot bath, reading, meditation, or stretching before laying down to help get to sleep faster and stay asleep longer. Whatever routine you work out, start about an hour before the actual sleep goal time.
Shut Off Electronics
Most electronics like computers, TVs, and cell phones emit blue light that suppresses levels of sleep-inducing melatonin. They also serve as a distraction from your sleeping routine and can keep the mind wandering about something you saw or read. Disconnect, turn down the volume, or turn off electronics, especially phones, to avoid late-night texts and ringing sounds that disrupt sleep.
Consider Sleep Inducing Supplements
Traditional and holistic medical providers can talk to you about specific supplements and foods that could help you get a better night’s sleep. Their recommendations will likely depend on your current issue. If falling asleep is the issue, herbs and minerals like valerian and passionflower might help.
Those who have problems staying asleep might include magnesium or kava kava that combats the body’s stress responses that can disrupt even the most solid sleep sessions.
Give the Renew Health & Wellness Program a Try
Losing weight can pose a challenge for anyone, especially as we age.
Not getting enough sleep works against meeting weight loss goals as well as keeping the pounds off.
Try these tips and give us a call to discover how BHRT supplements could be just what you need to sleep well and lose weight healthily.
