Sleep has the potential to help people lose weight, but not just sleep. It is important to get a sufficient amount of deep sleep every night as it is the most restorative and promotes both mental and physical recovery. This supports weight loss.
Most research shows that less than 7 hours of sleep correlate with being heavier, increasing, risk of illness, cancer and struggling to lose weight. Other research suggests that 6.5 hours is a sweetspot and increases all other inflammation, depression and mortality rates (Walker, 2017). Many experts believe that a stretch of six to eight hours or seven to nine hours is ideal for most people.
The right amount of sleep depends on the unique physiology of each individual. Challenge your clients to devote time and attention to finding out what works for them because they could change their weight-loss efforts. "Take the cornerstone of sleep, or weaken it just a little, and careful eating or physical exercise will be less than effective," writes Matthew Walker, Ph.D., author of Why We Sleep ] Here These are some important tips for improving sleep that you can pass on to your customers.
How Sleep Has Impact on Weight Loss
Sleep is the foundation to support exercise and healthy eating habits. When people do not get enough sleep, it can be harder to control behavior and inhibitions. They might be looking for indulgence in food and replacing sports-related activities with those offering a "quick fix" reward, such as surfing the internet or watching TV.
Lack of sleep enhances the desire for rewards, which is usually the case leading to unhealthy eating. More specifically, leptin (which reduces hunger), ghrelin (which increases hunger) and endocannabinoids (which are associated with cravings) are hormones that regulate appetite. When the volume of sleep is low, these hormones stimulate cravings for carbohydrate-rich foods.
Without adequate sleep, the body is essentially in a state of coercion, which can result in more calories being consumed to cope with the "threat". The more time is awakened, the more time it takes to eat snacks.
Another hormone, cortisol, ideally has spikes in the morning, provides energy for the day and reduces sleep at night. When sleep habits are poor and stress is high, cortisol levels increase, which can inhibit weight loss and disrupt sleep. A cycle of stress and sleep disorders results. Stress affects sleep and sleep for stress, making it even harder to implement even the most well-designed weight loss program.
Getting enough sleep and getting up at a constant pace every day supports hormones to regulate appetite and nutrition. Encourage your customers to take small steps towards better sleep and to be gentle with themselves. In other words, do not let yourself be stressed that you will not get enough sleep to get more stress. You must (and probably can not) fix your sleep habits overnight. Progress Slowly
Find Your Sleep Sweet Spot
Your clients can use sleep to help them lose weight by getting up every day within 30 minutes at the same time and using the lighting at the same time every night go to bed. Challenge them to experiment with eight hours of sleep per night plus or minus 1
Remind your customers to be honest about how much sleep is ideal. Many people believe that they get along with little sleep when they really can not. When people get a fair amount of high quality sleep per night, they are more likely to have the energy to exercise and the motivation to make decisions that are in line with their goals.
If your customers are having trouble sleeping or sleeping, encourage them to try the following tactic:
- Prioritize relaxing, stress-free evening activities to calm you down.
- Avoid stimulating evening activities until you become sleep-slowed.
- Avoid electronics and blue spectrum exposure by one hour before going to bed.
- Reduce or ideally eliminate alcohol and caffeine.
- The goal is to finish dinner two to three hours before bedtime.
We often take sleep for granted because it seems "just happen" and we seem to get along without getting enough. However, research shows that productivity increases, car accidents decrease, mental health improves, and the risk of disease decreases when we get the ideal amount of sleep. Encourage your customers to commit to increasing sleep consistency, and not only will they sleep better, they will also more easily achieve their weight loss goals
Learn more about sleep and sleep Effect on the athletic performance.