| Weight loss and sleep have a relation to one another | | | | improvement when they slept by 10pm and received |
| and believe it or not the impact sleep loss has on your | | | | the full dose of physical recovery circadian rhythm. |
| weight loss success is massive. | | | | She has also witnessed her own clients, friends and |
| Within a weeks time many people will be, if they aren't | | | | colleagues become consistently sharper when they |
| already, trying to get rid of the extra pounds they put | | | | were well rested and received the required mental and |
| on over the holidays. They may also find themselves | | | | physical recovery rhythms. |
| desperate to catch up on sleep due to the demanding | | | | Pretty much everyone in society today will tell you that |
| parties, gatherings, social events, and fundraisers we | | | | as much as they would love to get the required 8 |
| find ourselves involved in over the holiday season. | | | | hours of sleep the body and mind need, it simply isn't |
| It is important that you try and catch up on missed | | | | possible with the demands of life, kids, and career |
| sleep, especially if you are also trying to lose the extra | | | | have on the average person. So here are some tips |
| weight the holidays brought. Why you ask? | | | | on how you can get a good night's sleep, especially if |
| If your looking to lose weight, a little or a lot, or your | | | | you are REALLY not able to get 8 hours, it is essential |
| fighting the battle of the bulge, consider that sleep loss | | | | that the hours you are able to get are solid sleeping |
| could be the missing link to your success, or, could be | | | | hours. |
| holding you back from losing the amount of weight you | | | | Ways To Improve Your Sleep |
| should or could be losing. Here is why. | | | | - Instead of watching TV before bed try reading a |
| 1. Feeling tired makes a person lazy. They are less | | | | book or magazine. Consider a book that will take you |
| likely to cook a meal and more likely to order take out | | | | away from this world and hurl you into another. This |
| or fast food, or go for whatever is in the fridge. It is | | | | will help you forget the days events and help prevent |
| also less likely that you will take the time to put | | | | you stressing about tomorrow. Fiction is ideal to read |
| together a healthy meal if you do cook. For many | | | | because it stimulates the imagination and prepares the |
| people, when they are tired, they are more likely to | | | | body to dream. I have personally tried this and it has |
| gobble down chocolate, cookies and other junk foods. | | | | made a huge difference. I was an avid TV watcher |
| Blood sugar highs and lows then make you more tired, | | | | before bed. Now, I only watch TV til a certain time, at |
| irritable and cranky then you were prior to eating the | | | | which point the TV goes off, or I go into a different |
| sweets. | | | | room and read until it's bed time. |
| 2. Lets look at the scientific end of things. Links have | | | | - Choose your caffeine time carefully. Even an |
| been found by researchers that show two hormones | | | | afternoon coffee or tea can have a racing effect on |
| that influence a persons eating behavior. One of the | | | | your brain and can disturb your ability to get a good |
| hormones is Ghrelin, which is responsible for the feeling | | | | night sleep. Once you catch up on lost sleep, or start |
| of hunger. The other is Leptin, which tells the brain | | | | getting a good nights rest, you will find you do not need |
| when it is time to stop eating. | | | | the afternoon caffeine fix. Having any caffeine in the |
| When a person is lacking the required sleep, Gherlin | | | | evening is a huge mistake. This includes beverages |
| levels increase and Leptin levels decrease, giving the | | | | such as alcohol and soda pop. |
| result of an increased desire for food and not feeling | | | | - Stay away from nightly sugar intake. If you are on |
| full. If you are trying to stay on the wagon with a | | | | the weight loss road you should be avoiding sugar |
| healthy diet, or following a weight loss plan, then this | | | | anyway, but if your not dieting make sure you avoid |
| hormonal disaster is one you don't want! Feeling hungry | | | | sugar in the evenings. This includes soda pop and |
| and having cravings at the same time is a horrible | | | | alcohol. Sugar at night causes blood sugar lows, which |
| feeling particularly when you are fighting to lose weight | | | | causes a person to wake in the middle of the night, |
| or stay on a path to healthy eating. | | | | which usually leads to a midnight snack. |
| 3. It is through your circadian rhythms and the amount | | | | - Do not do office work, or study at least 2 hours |
| of sunlight outside that the body adjusts itself. These | | | | before bed. Working and studying before bed will have |
| rhythms and light tell your body when to physically | | | | your mind racing, increase stress levels, and for many |
| recover and mentally recover. Physical recovery is | | | | people causes the munchies. |
| between the hours of 10pm and 2am. Mental recovery | | | | Sleep loss, not getting the required amount of sleep or |
| is between 2am and 6am. These timings are | | | | missing circadian rhythm recovery timings will stand in |
| approximate. So if you are going to bed later than | | | | the way of your diet for weight loss being less |
| 10pm you are missing out on important physical | | | | effective and you may not be losing the weight you |
| recovery time. The same for mental recovery. The | | | | could be losing. Get to bed by 10pm with a good book, |
| result? Aches and pains that don't seem to improve. A | | | | stay away from heavy reading before bedtime and |
| bad back and aching joints is the most common of | | | | follow the few rules for getting a good nights sleep. |
| these complaints. | | | | This small effort toward weight loss could increase the |
| Nutritionist and founder of The Diet Solutio, Isabel De | | | | pounds you drop and make your weight loss road a |
| Los Rios has put this research to the test and says | | | | shorter one. |
| her clients with back and joint aches showed immense | | | | |