If you don’t think that sleep and weight loss are linked, then listen up, because yet another study points in that direction.
The Annals of Internal Medicine studied 10 overweight men and women who lived in a sleep lab for two separate two-week periods.During these periods, they followed the same low-calorie food plan. One group slept for 8.5 hours per night, while the other logged in 5.5 hours of zzzz’s.
University of Chicago researchers found that the dieters lost the same amount of weight (approx. 7 pounds, on average), but those who slept 5.5 hours per night, primarily lost muscle rather than fat.
How Sleep Leads to Weight Loss:
The body needs time to rest and repair. If your body doesn’t get the rest it needs, it basically “believes” that it is under constant threat. If you are under prolonged stress, your body refuses to give up stored fuel. Fat is designed as a storage tank for energy, and regular rest allows the body to slow down and release storage fats.
Tips for Sleeping:
1. Lights: Turn the lights down in your house right after dinner; one lamp and the television is more than enough. The darkness can stimulate melatonin production which will help you feel sleepy and keep you asleep.
2. Television: Action movies and programs are not great for late night viewing. This type of brain stimulation will keep you awake, and the increase in adrenaline amplifies cortisol production, and in turn increases fat storage.
3. Alcohol: Don’t drink alcohol after 7 p.m. Although it may feel relaxing now, in the long run it disrupts sleep patterns.
4. Candles: Light candles creating a quiet atmosphere; try lavender, it is a great relaxer.
5. Tea: Drink Sleepy Time tea by Celestial Seasonings. This calming and warm tea is a perfect way to unwind before bed.
6. Outside: Sit outside and read or journal about your day. This clears your mind and ultimately relaxes you.
7. Paper: Keep a pad of paper by the bed. If you wake up with “stuff” on your mind, write it down and forget it until morning.
For more information on sleep, check out …
Insomnia Cookies: 25 Tips to Better Sleep
Spread the word … NOT the icing!
Janice
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