When Fitness is a Lifestyle

I like to look for patterns.  It helps me to figure out why certain things happen to people when they are trying to lose weight.  The one pattern I have seen for quite some time now is the link between sleep and weight.  Generally speaking, people who get adequate sleep seem to lose weight easier than those who sleep just a few hours a night.

What is the function of sleep?  Shakespeare called sleep “nature’s soft music”, referring to its restorative stage.  While we sleep, our bodies secrete hormones that affect our mood, energy, memory, and concentration.

One of those hormones is growth hormone.  Growth hormone helps control the body’s proportion of muscle to fat.  When your body is producing less of this hormone the body will tend to keep a stronger hold of fat.

Another hormone that is affected by the amount and quality of sleep is Leptin.

Leptin is secreted from body fat and travels to the hypothalamus to regulate the amount of body fat via controls of appetite and energy output.  A lack of this hormone will ultimately make you eat more food without even knowing it.

Serotonin is yet another critical component of weight loss.  A large amount of serotonin is produced while sleeping.  Serotonin is synthesized from the amino acid tryptophan. Serotonin plays a role in sleep, appetite, nausea, migraine headaches and regulation of mood.

A lack of sleep will also keep you from exercising.  When you are exhausted and feel like crap, the last thing in the world you want to do is physical activity.  So, it’s really a double edged sword.  Even though exercise would be beneficial to increase your energy level and help you to sleep better.

So what is enough sleep?  Most experts agree that eight hours is about right.  More importantly, it’s best to go to bed and get up at the same time everyday.  The problem is most people sleep differently during the weekends and disrupt their Circadian Rhythm.

Here are some sleep tips from Web MD;

1. Avoid watching TV, eating, and discussing emotional issues in bed. The bed should be used for sleep and sex only.  If not, we can associate the bed with other activities and it often becomes difficult to fall asleep.

2. Minimize noise, light, and temperature extremes during sleep with ear plugs, window blinds, or an electric blanket or air conditioner.  Even the slightest nighttime noises or luminescent lights can disrupt the quality of your sleep.  Try to keep your bedroom at a comfortable temperature -- not too hot (above 75 degrees) or too cold (below 54 degrees).

3. Try not to drink fluids after 8 p.m. This may reduce awakenings due to urination.

4. Avoid naps, but if you do nap, make it no more than about 25 minutes about eight hours after you awake. However, if you have problems falling asleep, then no naps for you.

5. Do not expose your self to bright light if you need to get up at night. Use a small night-light instead.

6. Nicotine is a stimulant and should be avoided particularly near bedtime and upon night awakenings. Having a smoke before bed, although it may feel relaxing, is actually putting a stimulant into your bloodstream.

7. Caffeine is also a stimulant and is present in coffee (100-200 mg), soda (50-75 mg), tea (50-75 mg), and various over-the-counter medications. Caffeine should be discontinued at least four to six hours before bedtime. If you consume large amounts of caffeine and you cut your self off too quickly, beware; you may get headaches that could keep you awake.

8. Although alcohol is a depressant and may help you fall asleep, the subsequent metabolism that clears it from your body when you are sleeping causes a withdrawal syndrome. This withdrawal causes awakenings and is often associated with nightmares and sweats.

9. A light snack may be sleep-inducing, but a heavy meal too close to bedtime interferes with sleep. Stay away from protein and stick to carbohydrates or dairy products. Milk contains the amino acid L-tryptophan, which has been shown in research to help people go to sleep. So milk and cookies or crackers (without chocolate) may be useful and taste good as well.

10. Do not exercise vigorously just before bed, if you are the type of person who is aroused by exercise. If this is the case, it may be best to exercise in the morning or afternoon (preferably an aerobic workout, like running or walking).

11. Does your pet sleep with you? This, too, may cause arousals from either allergies or their movements in the bed. Thus, Fido and Kitty may be better off on the floor than on your sheets.

Sweet dreams