Why Sleep Is Important
“More than a third of American adults are not getting enough sleep on a regular basis,” the Centers for Disease Control and Prevention reported in 2016. Being well-rested is important because it helps your brain function and improves your emotional well-being and physical health, the CDC found.
As you sleep, your brain forms new pathways that help you learn and remember information. Sleep also plays a role in your ability to pay attention, make decisions, and be creative. Have an idea you’re ready to execute? Start with sleep, then get it done! Sleep also repairs your heart and blood vessels, and a lack of sleep can lead to heart disease, kidney disease, and high blood pressure.
A Single Sleep Counseling Intervention Helped People Sleep Longer
For the study, Dr. Tasali recruited 80 adults who were classified as overweight with a body mass index between 25 and 29.9. The group, with an average age of about 30, reported they regularly slept fewer than 6.5 hours per night.
After two weeks of monitoring study participants sleep habits at home via wrist sensors, Tasali and her team divided the group into two categories: a control arm that continued with their regular sleep routine, and a study arm, which received a single one-on-one sleep counseling intervention. During the session, Tasali helped the study participants carve out a personalized sleep plan to work in an hour of extra sleep each night.
Both groups then slept at home for another two weeks with wrist actigraphs recording their sleeping patterns. Seventy percent of those who received sleep counseling had full-time or part-time jobs and for most, changing their sleep habits meant getting into bed earlier each night. Putting away phones, laptops, and other electronic devices before bedtime was another big factor that helped people in this group get that extra hour of sleep each night, Tasali says.
Among the control group, caloric intake increased by about 115 calories per day on average.
About 270 to 300 calories is the equivalent of a McDonalds cheeseburger or a little bit less than the calories in four large eggs.
According To A Sleep Doctor This Is How Many Hours You Need A Night To Lose Weight
There isn’t one universal prescription for weight loss, but most experts recommend doing cardio and strength training eating nutrient-dense foods like leafy greens, legumes, and lean protein controlling your stress levels and getting enough sleep.
Sleep is often overlooked in the weight-loss equation, but it’s integral to keep the weight off for good. To better understand the role sleep plays when it comes to weight loss and how much you should strive to get each night, POPSUGAR spoke to Rizwana Sultana, MD, assistant professor of pulmonary critical care and sleep medicine at the University of Texas Medical Branch.
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How Much Sleep You Need A Night To Lose Weight
Remember when we said sleep was integral to losing weight? According to Dr. Sultana, you should get seven to nine hours of sleep each night if you’re trying to lose weight. This will help you avoid fatigue and daytime sleepiness, which “results in the inability to exercise and a lack of motivation,” Dr. Sultana explained. You should also try to get those seven to nine hours in at night, as sleeping throughout the day “can have a disruption in normal circadian rhythm, which affects body hormone release,” Dr. Sultana said.
To improve the quality of your sleep, create a bedtime routine and stick to it, adjust your room temperature to about 68 or 69 degrees Fahrenheit, avoid caffeine after 10 a.m., avoid fatty foods and alcohol, and eliminate screen time in bed. For more tips on how to improve your sleep, check out this list of foods that may be causing sleep problems and the list of foods that will help you sleep better at night.
Eat Less Dairy Products And Nuts
Can you eat as much as you like and still lose weight? This often works well with a low-carbohydrate diet, as appetite regulation often improves.54
However, despite the fact that a low-carbohydrate diet generally makes it easier to eat just enough, there are foods classified as low carb which become a problem in larger quantities. If you find yourself having a hard time losing weight on a low-carb diet, you could try to be more careful with:
- Dairy products
Dairy products contain varying amounts of lactose , which could slow down weight loss when over-consumed. Consequently, cutting back on dairy products may help accelerate weight loss.
This applies especially to dairy products typically lacking in fat, such as regular milk and various yogurts.
However, if youre struggling to lose weight, you should avoid large amounts of full-fat dairy, such as cream and cheese. Remember that, gram for gram, fat has twice the calories of carbs or protein therefore, high-fat, highly palatable foods can deliver a huge calorie load before you know it.55
When it comes to butter, you dont need to worry about extra carbs, as butter is almost pure fat. But, like any other source of fat, if butter is over-consumed, your dietary fat will be burned for fuel instead of body fat.
Nuts, the second food to watch, contain a fair amount of carbohydrate in addition to a significant amount of fat, and its very easy to unwittingly scarf down large quantities.56
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The Research Team Discovered That Personalized Sleep Coaching Led To Longer Sleep
The participants were randomly separated into two groups. In the first groupaka the “sleep extension group”each participant’s sleep was controlled by way of coaching them individually on general sleep hygiene, with recommendations to hopefully promote a longer sleep time. The second groupaka the “control group”maintained their personal sleep environments. The control group did not receive any kind of coachingthey were simply told to resume their typical sleep behaviors and day-to-day routine. In this study, the participants did not have to record their daily food intake.
The research team was staggered to find that switching up the bedtime habits of participants in the sleep extension group could improve the total sleep they were able to getand we want to be coached, too!
Stick To A Regular Bed Time
Lately Ive fallen off the wagon with this one due to being away on vacation in Phoenix, however I ideally fall asleep at 10pm and get up at 5am, even on weekends.
This gives me 7 hours of quality sleep.
I also find when I get up early in the morning, I fall asleep much faster at night.
Plus the quality of sleep you get at 10pm is much higher quality REM sleep, than if you were to go to bed at 1am and get up at 9am.
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How Much Sleep You Need To Lose Weight
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Does Sleep Increase Metabolism
Metabolism is a chemical process in which the body converts what we eat and drink into energy needed to survive. All of our collective activities, from breathing to exercising and everything in between, is part of metabolism. While activities like exercise can temporarily increase metabolism, sleep cannot. Metabolism actually slows about 15% during sleep, reaching its lowest level in the morning .
In fact, many studies have shown that sleep deprivation commonly leads to metabolic dysregulation. Poor sleep is associated with increased oxidative stress, glucose intolerance , and insulin resistance. Extra time spent awake may increase the opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain.
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Compromised Immunity Protection System
The Journal of Molecular and Cellular Medicine points out the dilemma of sleeping disturbance has significantly changed not quite 1 / 4 of their whole world’s populace. Are somewhat more inclined to manage issues like generalized anxiety disorder, bipolar illness, suicidal ideation, and melancholy.
Restrict the sum of blue-light time to 3 hours just before going to sleep soundly.
Finding a proper quantity of rest centred in your own era will help give the own human body the energy to experience every single day and also keep maintaining emotional wellness condition nourishment calibre and capacity to fight illnesses. As a Way to Acquire here Are Some hints:
Banish Electronics From The Bedroom
To lose weight overnight, all blue light devices laptop, tablet and/or smartphone need to go. Studies have shown that nighttime exposure to the blue light they all emit disrupts the production of the melatonin the body needs to promote sleep. In addition, a study conducted by researchers at Northwestern University reported that blue light exposure at night increases hunger and insulin resistance, which can, of course, lead to weight gain and not just the disruption of the body’s fat-burning power.
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Ways Sleep May Help You Lose Weight
If youre trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise.
Unfortunately, many people arent getting enough sleep.
In fact, about 35% of US adults are sleeping fewer than 7 hours most nights, according to the Centers for Disease Control and Prevention . Getting fewer than 7 hours of sleep at night is considered short sleep .
Interestingly, mounting evidence shows that sleep may be the missing factor for many people who are having difficulty losing weight.
Here are 6 reasons why getting enough sleep may help you lose weight.
Achieve Higher Ketone Levels
Warning:Not recommended for people with type 1 diabetes, see below.
Weve now arrived at tip number 16. If youre still having trouble losing weight, despite following the 15 pieces of advice listed above, it might be a good idea to bring out a controversial option: higher ketone levels. Why is it controversial? For most people, low or higher ketone levels dont make a difference for health and weight loss, and in general we do not recommend shooting for a specific ketone level.71 However, for some people stalling at weight plateaus while on a low carb diet, trying to raise ketone levels may be of benefit.
So how does this work? A quick run-through: The first tip was to eat low carb. This is because a low-carb diet lowers your levels of the fat-storing hormone insulin, allowing your fat deposits to release their stored energy and shrink.72
This tends to cause you to want to consume fewer calories than you expend without hunger and lose weight.73 Several of the tips mentioned earlier are about fine-tuning your diet to better this effect.
Ketosis is a state in which the body is efficiently burning fat. Even the brain runs on fat, in the form of ketone bodies. These are energy molecules in the blood which become fuel for our brains after being converted from fat by the liver.74
Here are a few pointers on how to interpret blood ketone results:
Ketones in urine
Breath ketone meters
My personal experience
How to achieve higher ketone levels
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Measure Your Progress Wisely
Tracking successful weight loss is sometimes trickier than youd think. Focusing primarily on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety, and undermine your motivation for no good reason.
The scale is not necessarily your friend. You may want to lose fat but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if youre just coming off a long period of semi-starvation , as your body may want to restore lost muscle. Starting weight training and gaining muscle can also hide your fat loss.
Losing fat and gaining muscle means great progress, but you may miss this if you only measure your weight. Thus its best to quantify body composition as you lose weight. You can do this with a DEXA scan, hydrostatic weights, plethysmography scales and others. But if these are not available, it is smart to also track the disappearance of your belly fat, by measuring your waist circumference.
Heres how to do it:
I recommend aiming for good but its not always realistic. Young people can usually achieve this, but for some middle-aged or older people, it may be a major victory to get all the way to decent.25
- Blood pressure
If All Else Fails Talk To Your Physician
If you consistently follow all of these sleep tips, yet you still cant get the quality hours of sleep, talk to your physician.
I hope this episode has answered the question of how much sleep do you really need to lose weight faster.
As you could tell, Im not perfect at this either, however Im working to get better at it, just like you should be doing.
So if you enjoyed this post, please show your support by clicking the social media buttons to share this with your friends.
Also dont forget to to join the over 325,000 people who are Living Lean.
Thanks for watching and keep Living Lean.
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How Many Calories Should You Eat On Average
The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.
When trying to , its important to create a calorie deficit by consuming fewer calories than you normally do or by exercising more. Some people choose to combine the two, eating a little less while being more physically active .
Still, its important to ensure that youre eating enough calories to provide your body with the nutrients it needs, even if youre trying to lose weight.
The most important part of any weight loss plan is sustainability. This is why many experts recommend small calorie reductions to promote sustainable weight loss.
For example, many fad diets recommend restricting your calorie intake to around 1,0001,200 calories per day, which is not enough for most healthy adults.
Cutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. It likewise results in metabolic changes that make long-term weight maintenance difficult (
Calorie needs for women can depend on their age, size, and activity level.
Most women between the ages of 1930 require 2,0002,400 calories per day to maintain their weight.
Women between the ages of 3159 have slightly lower energy needs. Generally, women in this age group should consume 1,8002,200 calories per day to maintain their body weight.
Get Your Hormones Checked
So youve followed the previous tips, implemented major lifestyle changes, and established that neither medication nor vitamin deficiency is an issue. Youve even tried increasing your ketone levels for a while . And you still cant hit the normal weight mark?
If this applies to you, it may be time to consider the possibility that hormonal imbalances are the cause of your troubles. There are three common problem areas:
Some people, most often women, can suffer decreased metabolism as a result of thyroid hormone deficiency. Common symptoms of hypothyroidism are:
- Dry skin
- Weight gain
In these cases, weight gain resulting from decreased metabolism usually does not exceed 15 pounds.83
Your doctor can easily arrange for you to take a blood test to measure the concentration of thyroid stimulating hormone . If the test comes back and everything looks good, your thyroid gland is probably fine. However, it is possible to have mild hypothyroidism, even though the TSH is within the normal range.
If your TSH is in the upper portion of the normal range, yet you suspect you may have hypothyroidism, it is worth measuring a free T4 and thyroperoxidase antibodies. If the free T4 is frankly low or the TPO antibody test returns high, it is possible but not definite that you will benefit from thyroid hormone treatment.84
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Sleep Cravings And Behavior
Study after study has shown that if theyre allowed to choose their own diet, sleep-deprived subjects will eat more food, especially more junk. Assuming you arent living in a metabolic ward, you too have the ability to choose your own diet and you too will likely go for the comfort food in the face of sleep deprivation. Specifically, sleep deprivation is a huge risk factor for sugar cravings and overeating high-carb junk food
This is pretty easy to understand if you dont have enough energy from one source, your body will go looking for it somewhere else. Unfortunately, the easiest quick energy available to most of us is sugary junk food, so sleep deprivation is sending us straight for the candy aisle.