Does Sleep have an effect on fat loss? It certainly does.
Researchers have been known to say that the amount you sleep and the quality of your sleep may cause hormonal activity that is tied to your appetite. Basically sleep can reduce your appetite and a reduced appetite means less cravings. We all know that when we crave food, we don’t always eat the healthiest snacks, we want snacks that are high in carbohydrates, or should I say sugar. So sleeping more will reduce cravings and this can have a huge beneficial effect.
The Hormones that are specifically affected by sleep are Leptin and ghrelin. These two hormones control the feelings of hunger and fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite. Leptin is produced in the fat cells and it sends a signal to the brain when you are full.
Here’s how sleep and fat loss are connected. Basically when we don't get enough sleep our leptin levels go down, which causes us to not feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise and this increases your appetite, so you want more food.
When the two are combined it leads to overeating and this cause’s weight gain, those who sleep less weigh more, simple as that.
It has been found that individuals that sleep less than 8 hours of sleep a night are much more likely to gain fat and be overweight. With those that slept the least being the most overweight.
Getting more sleep is especially important for those individuals who store the majority of their fat on the stomach area. These people most likely have workaholic characteristics, where work is put before sleep.
The optimal time to sleep for fat loss is between 10pm and 6am basically go to sleep when it’s dark, get up when it’s light.
So how do you ensure that the sleep you have is good quality sleep?
I find that one of the main problems as to why my personal training clients don’t sleep as well as they could do is that they do not allow themselves time to wind down.
I don’t count watching TV, or checking your emails as winding down. You see the body is a clever machine and it knows that it is supposed to sleep when it gets dark. So if you’re beaming light into your eyes from the TV or computer your body thinks it is day time due to the light entering the eyes.
So what should you do to ensure you sleep well?
1. Take 400mg of Magnesium citrate, orotate, lactate or sulphate 90 minutes before bed
2. Stop Drinking Caffeinated drinks
3. Drink a relaxing tea in the evening such as camomile or tulsi
4. Relax in a dim lit area 1 hour before bed
5. Ensure your bedroom is pitch black and you have no mobile devises near to you.
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