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Can Sleep Deprivation Make Weight Loss Difficult?

Can not getting enough sleep make weight loss more difficult, or indeed cause you to gain weight? In actual fact the answer is – yes. The health consequences of not getting enough sleep are not well known at all.

In what way can a lack of sleep hinder any attempt to lose weight?

Firstly, when you’re tired, it’s a lot harder to make healthy food choices. For some reason you body craves junk like crisps and chocolate. It’s not clear whether it’s a mental or physical influence that creates this effect, but it’s definitely real. You also aren’t concerned about the consequences of eating these types of food because your attitude is affected by being tired. Unfortunately, these food choices will actually make you feel worse because of the blood sugar rollercoaster ride that ensues, making it even more difficult to stay awake.

Your body also craves more food when you’re tired because you feel like you need more energy, and food’s purpose is to provide you with energy. The problem is you’re not burning off those extra calories with extra activity, and in fact are likely to be moving more sluggishly due to being tired.

On a more technical note, research from separate sources has found that there are two specific hormones that connect sleep ad hunger. Ghrelin is the hormone that sends signals of hunger to the brain. Leptin is responsible for telling you when it’s time to stop eating. When you have had insufficient sleep your ghrelin levels increase while your leptin levels decrease. The result is that your feelings of hunger increase while it takes longer for your body to get the message to stop. This will result in eating more than your body actually needs and of course the excess will be stored as fat.

Your body’s sleep cycle is affected by sunlight and the time that the sun rises and sets. This relates to the Circadian Rhythm of the body, a 24 hour cycle that relates to the physiological and possibly psychological functions of the body. Research has shown that this rhythm dictates that the body will physically recover between 10:00PM and 2:00AM and mentally recover between 2:00AM and 6:00AM. If you don’t get to bed till midnight or later, you can end up with a variety of inexplicable aches and pains that never seem to go away. If you burn the candle at both ends you can also end up with “apparent” psychological problems that don’t really have any basis in reality.

If you have problems sleeping and are not just flouting your body’s needs there are a few things you can do to help you get a better night’s sleep.

Shut off that Television. Watching the news or the latest crime show can hype you up just before bedtime. You’re much better of lying in bed with a good book, preferably fiction and it will help get your mind off the events of the day.

If you have a lot of things floating around in your mind, write them down on a piece of paper. Get them out of our head. That way you needn’t be concerned that you will forget to do something. Writing down such a list will also make it clear to you the exact amount of tasks that are outstanding, and often, that it’s not as much as you think.

Don’t drink coffee or tea after mid-afternoon. And definitely don’t have any of those incredibly unhealthy energy drinks full of caffeine, guarana and taurine. These kinds of drinks cane still be floating around in your system late in the evening. If you need caffeine, have your last one before midday. Once you catch up on your sleep, you won’t rely on the caffeine fix.

Don’t have sweets or cake late at night. Once again the blood sugar highs and lows can interrupt your sleep cycle.

If you’re eating well, exercising and getting a good night’s sleep as well, you can’t help but start shedding those pounds.

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