Sleep: The Hidden Weight-Loss Blocker

 

Is Inadequate Sleep your Obstacle in Weight Management?

Did you know that inadequate sleep decreases the concentration of your satiety-signaling hormone Leptin and increases the levels of the hunger-triggering hormone ghrelin? In fact, the less you sleep, the more likely you are to eat. This can be frustrating when you are trying to lose weight or maintain your current weight. Adopting healthy sleep hygiene habits like keeping your bedroom cool and dark can help. Also, reducing exposure to blue light from devices in the evening can improve your sleep quality.

Below are some additional opportunities to improve your sleep:

1.    Watch the timing and quantity of your caffeine consumption. Caffeine is a stimulant that acts by blocking the sleepiness signal normally provided by adenosine. Although caffeine’s effect peaks 30 minutes after consumption, the half-life is 5-7 hours. This means that 50% of the caffeine you consume is still in your body 5-7 hours later. Caffeine can be found in coffee, tea, soda, energy drinks, pre-work out drinks and more-read your labels!

2.    Reduce alcohol consumption. Although alcohol is a sedative, it suppresses REM sleep. Thus, the sleep you obtain on days that you drink is usually very poor quality and not restorative. 

3.    Avoid eating within 2-3 hours of bedtime. Eating stimulates stomach acid and blood flow to the gut, this keeps your body active instead of winding down. Digestion also generates heat and makes it more difficult for your core temperature to drop which is needed to initiate sleep. Plus eating late increases your risk of suffering gastric reflux (heartburn) and blood sugar fluctuations.

4.    Practice healthy stress management techniques. Stress boosts cortisol and adrenaline which can make it difficult to fall asleep and stay asleep. Healthy stress management techniques include consistent exercise, meditation, breathing techniques and journaling.

 

Featured Recipe: Golden Milk

Ingredients:

1 c milk of choice

¼ tsp cinnamon

½ tsp Turmeric

Pinch of ginger

1 tsp local honey

 

Instructions: Whisk all ingredients together and warm in small pot. Sip slowly 2-3 hours before bed.

Katie's Kitchen

Below are links for sleep supporting supplements and sleep monitoring device suggestions.

Magnesium helps to quiet the brain and prepare it for sleep. It also lowers stress hormones and relaxes muscle. Plus, magnesium supports your body's natural melatonin levels. I recommend Magnesium Glycinate like this one because it is gentle on the stomach and does not have the laxative effect like other forms of magnesium.

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The Oura Ring is a fashionable way to track your sleep quantity and quality. It comes in several finishes like ceramic and titanium. By seeing how lifestyle, bedtime and stress affect sleep personally, you can adjust your behavior. The Oura ring also tracks other health metrics like heart rate, HRV, body temperature and menstrual cycle. I received mine as a gift last year and love it!

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The Whoop is another tracking device for sleep. Whoop is especially helpful for athletes as it connects sleep to strain and recovery. Plus, it is extremely soft and comfortable. It also provides personalize coaching to help you understand how your habits, stress and activity affect your rest and recovery.

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Please note as an Amazon Associate, I may earn commission from your qualifying purchases on Amazon.