Sleep loss leads to weight gain and being overweight causes sleep issues, which can, in turn, worsen biological processes that contribute to weight gain.
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A frustrating cycle, but there are best practices for improving sleep.
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Not getting enough sleep creates a hormone imbalance in the body that promotes overeating and weight gain.
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If you’ve ever woken up feeling like you have a hangover after drinking very little or even nothing at all chances are you’re actually suffering from a sleep hangover.
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Leptin and ghrelin are hormones that regulate appetite, and when you aren’t getting sufficient sleep, the production of these hormones is altered in a way that creates increased feelings of hunger.
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Sleep deprivation is associated with growth hormone deficiency and elevated cortisol levels, both of which have been linked to obesity. Additionally, insufficient sleep can impair your metabolism of food.
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So not only are you feeling more hungry when you are sleep deprived, but what you eat is not being metabolized optimally.
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Double whammy!
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Exercise is one of the best science-backed ways to improve your sleep and health. For many people insomnia stems from a racing mind and feelings of anxiety. This extra energy is often expelled through physical movement creating a better state for optimum sleep.
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Increasing natural light exposure. Get outside and let the sun shine in. Natural sunlight or bright light during the day helps keep your circadian rhythm health.
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Having a couple of drinks can negatively affect sleep and hormones. Lots of people use alcohol in hopes of relaxation for sleep, but they’re actually impairing their sleep. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns. It also alters nighttime melatonin production, which plays a key role in your body’s circadian rhythm.
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Relaxation before bed has shown to improve sleep quality. Strategies include listening to music, reading, taking a hot bath, prayer, deep breathing, and visualization. Building a consistent routine is key in training the body to get ready for sleep.
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Optimum weight is about so much more than calories it’s also very dependent on how we sleep.
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