Do you always feel tired? Maybe you sacrifice some sleep for that extra hour of early morning exercise. While it’s good to have discipline and be active, it’s also important to give your body and mind the sleep it needs.
I teach people in my programs that there are other measurements of health and fitness that are just as important as their body weight and size – like energy levels, your appetite/cravings, your moods, the ability to focus, how you feel about yourself, confidence, motivation level, and how well you sleep. These I call Biomarkers and they are powerful indicators of your level of health…and YES THEY ALL AFFECT YOUR WEIGHT! And to be honest, even I put on some weight when I’m not sleeping well and my cravings get OUT OF CONTROL.
It’s actually scientifically proven that sleeps affects weight. Scientists have uncovered some of the changes in how we eat that ultimately affect our weight, when we’re sleep deprived. For example:
- We feel hungrier: Research has shown that a sleep loss of 2-3 hours a night results in increased Ghrelin, a hormone that stimulates appetite and leads to eating more than usual.
- Takes more food to feel satisfied: Sleep deprivation results in lower Leptin, a hormone that regulates satiety or feelings of fullness.
- You start getting “the munchies”: Lack of sleep increases eCB levels that affects the brain’s motivation and reward centers and can stimulate cravings for sweeter or more addictive foods. This is the same system that is stimulated when smoking marijuana.
- Eating irregularly, more frequently and more fast foods is common: When we’re tired, we tend to grab more snacks due to laziness and eat at unusual times, resulting in more food consumption than usual.
- You start choosing more high-fat and less protein rich foods. This is something most of us can see in our own behavior.
- You go for more late night eating: If you go to bed later, you are way more likely to get hungry at night, particularly after 10pm. Eating late makes you gain weight and makes it harder to do intermittent-fasting which is a great strategy to get slimmer.
A lack of sleep at night can also make you cranky the next day and decrease your willpower and motivation to do things! Not getting quality sleep can mess up more than just your mood. Studies actually show how getting quality sleep on a regular basis can help improve all sorts of issues, from your blood sugar to your workouts! Are you getting enough GOOD sleep? Let me help you change that!
One of the BIG reasons you can’t sleep well might be due to excessive exposure to artificial electromagnetic rays and BLUE LIGHT from your iPhone, computer, Ipad and TV. This disrupts your natural sleep-wake cycle known as your circadian rhythm. Many of my blog posts give tips to help with this but one of the main things I do to combat it is to use my blue-blocking glasses! These have been a LIFE-SAVER for me because so much of my work requires use of technology. Pleas check them out to see if they might help you! 🙂