Is a good night’s sleep the missing factor in your health goals?
Several studies in recent years offer evidence that 7 to 8 hours of good sleep is nearly as important as diet and exercise, in one’s weight loss and/or fitness goals.
From Health Line, which relies on proven studies found on the site, the following notes are important to consider.
- Studies have found that due to many effects, including those of changed hormones, consistently poor sleep: is associated with weight gain and greater likelihood of obesity in both adults and children.
- Can increase appetite.
- Can decrease self-control and decision-making abilities. It can change the brain’s reaction to food, leading to an increased intake of foods high in calories, fats or carbs.
- Can increase caloric intake by increasing late-night snacking, portion sizes, and the time available to eat.
- May decrease ones’ resting metabolic rate (RMR), though findings are mixed. Further study is needed on this item.
- May decrease ones’ exercise motivation quantity and intensity. Getting more sleep may even help improve performers.
- Even just a few days of poor sleep can cause insulin resistance that is a precursor to both weight gain and Type 2 diabetes.
Therefore, if we are doing our best with diet and exercise and not experiencing the well-being that we deserve, we should try getting more ZZZ’s. There may be times in our lives when it’s tricky, such as a new baby in the house, or university exams, but the sooner we can get back on track, the more benefits we’ll notice. Avoiding caffeine in the evening, letting go of stresses that keep us awake by trying meditation or yoga, creating a schedule that allows 8 hours of restful time in bed…..all of these incremental changes might see big changes in our well-being. Can you think of others?