Lose Weight Through Better Sleep

Have you ever considered the role of sleep in your weight loss efforts?

Believe it or not, quality and duration of sleep can have a huge impact on your body’s ability to burn fat and lose weight. In fact, just one night of bad sleep is enough to throw you off track.

Here’s why…

First and foremost, you need to understand that sleep plays a critical role in various hormone levels in your body. Many hormones, such as ghrelin and leptin, control feelings of hunger and satisfaction or fullness over the course of your day. And sleep has a direct impact on how these hormones get released and distributed throughout your body.

In particular, poor sleep or an insufficient amount of sleep can result in increased hunger, stronger cravings, and a delay in feeling full by creating an imbalance in these hormones. The combined effects can be deadly for your dieting goals.

And then there’s the problem with insulin levels. Poor sleep results in a lowered sensitivity to insulin, meaning that your metabolism and digestion will also be thrown out of balance.

On a psychological level, poor sleep is sure to limit your ability to handle stress. Focus, concentration, mental performance, and emotional stability are all closely linked to restorative sleep. Sleep less, stress more – and we know the impact that stress can have on a diet!

Here’s what you can do…

Not surprisingly then, better sleep can improve your weight loss efforts.

It may sound simple enough, but many people underestimate the importance of sleep in their overall health. Large studies in both Canada and the United States have shown, however, that poor sleep is a major risk factor for a number of prevailing causes of death, including heart disease and stroke.  (If you’re in the US you may find this link to CDC particularly interesting for states which have most problems with sleep.)

So not only will you lose weight through better sleep, but you’ll also improve your overall health and wellness.

But it may be easier said than done. Improving the quality or duration of your sleep can be a difficult task.

My first recommendation is to try to de-stress more throughout your day. Stress is often a big reason for not getting a good sleep. One of the easiest ways to minimize the impact of stress on your mind and body is a B-Complex Vitamin like this Twinlab Stress B-Complex. In addition to reducing stress and improving sleep, it will also enhance your body’s ability to burn fat!

Next, you want to think about natural sleep aid options. The one that get the most attention on the market is melatonin, like this Natrol Melatonin supplement. It works for many people who have trouble quieting their thoughts when they hit the sheets.

If you’re working out and exercising, you should also be careful not to do so too close to bed. Your internal temperature can rise to a point where sleep becomes difficult. If you do work out later in the day, make sure you take a night-time recovery supplement like NOW ZMA or Shut-Eye. It will help give your body and muscles the fuel they need to fully recover.

Finally, if you find yourself waking up hungry in the night, one easy solution is to have a protein smoothie just before bed. Protein takes longer to digest, which means it will keep you feeling full for longer (and it will also boost your metabolism).

For the best sleep improvement smoothie, combine 1 scoop of Gaspari Nutrition Myofusion milk chocolate flavor, 1 banana (which contains tryptophan to help you fall asleep), and skimmed milk or milk alternative of your choice (add ice as desired). Sounds simple enough, but it will keep those midnight cravings at bay! And your weight loss efforts will be better for it!