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A recent study was done by the University of Arizona Health Science sleep researchers about sleep loss and its effects on weight gain. The sleep and weight loss study found that not getting enough sleep resulted to junk food cravings, nighttime snacking, obesity, and diabetes.
If you’re having a hard time losing weight, consider your sleeping patterns. Are you getting the recommended 7-9 hours of sleep every day? Even with effective diet pills, losing weight will become an uphill battle that keeps on getting steeper as time goes by.
Here’s what happens to you and your body when you’re sleep deprived.
Lack of mental clarity
A sleep-deprived brain will lack the impulse control to say no to junk food. Cutting back on sleep dulls the brain’s frontal lobe, the part where all the decision-making is done, as well as your impulse control. If you’re missing out on sleep, you won’t have the mental clarity to make good eating decisions. Late-night snacking, eating bigger portions of food and increased cravings for high-carb snacks are irresistible impulses for people who lack sleep.
Food craving spike
Leptin and Ghrelin are the two hormones in our bodies that control hunger. They also have critical functions related to sleep and weight loss. When your body doesn’t produce enough leptin in your fat cells, the more you’ll feel your stomach is empty. The more ghrelin you produce on the other hand, the more you trigger the hunger pangs. To achieve weight loss, you’ll need to control both these hormones by getting enough sleep.
A study done at the University of Chicago General Clinical Research Center found that sleeping less than six hours will increase your food cravings, while also depressing leptin and stimulating ghrelin hormones.
Slows down metabolism
Sleep deprivation will result in your body processing food more slowly. Not good if you’re eating larger quantities of junk food. Just a week of not getting enough sleep will mess with your metabolism. Your body will start to store more sugar instead of breaking it down for energy which can result in Diabetes.
Sleeping Tips and Tricks
While there are safe, all-natural and effective sleeping pills that you can get to help you have the recommended 7-9 hours of sleep for weight loss, there are other free methods that you can do at home:
- Turn off all your gadgets such as your cell phone, iPad, TV, and computer at least one hour before going to sleep.
- Read a book, take a warm bath or meditate before going to bed.
- Keep away from alcohol and avoid eating heavy meals close to bedtime. They may cause heartburn which will make sleeping difficult.
- Since caffeine can stay in your system for up to six hours, avoid any caffeinated drinks such as coffee and soda after 2 PM.
- You only need to do two things in your bedroom: sleep and sex. Your bedroom should be a place of rest and relaxation, not for work, browsing social media nor watching TV.
- Turning off the lights will tell your body to release the melatonin hormone which helps you to sleep. Leaving the lights on will suppress it.
Sleep and weight loss really do go hand in hand. Along with proper exercise and diet, you’ll achieve the body that you want in no time.
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