How Sleep Can Help Weight Loss

It's every dieter's dream. Go to bed, get a good night's sleep and wake up thinner. With evidence linking sleep and weight loss, this dream may not be so far fetched.

The culprits for weight gain in some people are two hormones, leptin and ghrelin. Together, the two control feelings of hunger and fullness. Scientists have discovered that production of the hormones is affected by the amount of sleep a person gets.

Sleep and Hormones

Leptin is produced in fat cells and sends the signal to the brain that your are full. Ghrelin, produced in the gastrointestinal tract, stimulates appetite. In a study done at the University of Chicago, scientists found that after two days of sleep deprivation, subjects had elevated levels of ghrelin and low levels of leptin. As a result, their desire for calorie-dense food increased by 45%. ¹ Researches at New York City's Columbia University found that obesity levels increased as sleep levels decreased. People who got four hours or less of sleep of night were almost certain to be obese. People with this little sleep were 73% more likely to be obese than their counterparts who slept from seven to nine hours a night. ²

If you have a difficult time sleeping, try these tips for getting a good night's sleep.

1. Avoid caffeine, alcohol, sugar, spice, and fatty foods before bedtime.
2. Go to sleep and get up at the same time every day.
3. Don't read or watch TV in bed.
4. Create a bedtime routine.
5. Regulate your breathing. Inhale slowly through your nose and exhale through your mouth. Use your diaphragm to fill and empty the air from your lungs.

References

• 1. The dream diet, losing weight while you sleep. Colette Bouchez,
• 2. How sleep affects weight, Center for Science in the Public Interest,

photo by Celiece Aurea