Lose Weight While You Sleep

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Lose Weight While You Sleep

• Terry Shintani, MD, JD, MPH, KSJ

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NATURAL FAT BURNING FACTOR THE QUALITY OF
YOUR SLEEP
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• Now, before you turn down the covers, fluff
  up your pillows, and prepare to snore your way to
  a healthy weight, theres something you need to
  know about sleep and weight. Getting the right
  amount and the right kind of sleep is just as
  important as getting the right kind and the right
  amount of food.

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Too much sleep will sabotage your weight-loss
efforts.
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Defining Terms

• From childhood, most of us are taught that 8
  hours constitutes a good nights sleep.
• Pregnancy and illness increase the need for
  sleep, as well.
• In adulthood, however, 8 hours is generally too
  much sleep.
• As for middle-agers, most feel and function best
  sleeping somewhere between 5 and 7 hours each
  night.

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• If youre someone whos tired all the time,
  it may be hard for you to imagine that you could
  need less sleep than youre getting. However the
  problem may be with the quality of your sleep,
  not the quantity.

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Sleep Depression

• Sleeping too much may be a symptom of depression,
  but too much sleep can also contribute to
  depression.
• It lowers energy levels and reduces motivation,
  and that makes it hard to establish and maintain
  good diet and exercise habits.
• Because sleep can cause depression, it is
  referred to as depressogenic.

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• You dont have to be clinically depressed to
  benefit from a decrease in sleeping hours.
  Studies have reported an elevation of mood in
  normal subjects who sleep less, too.
• If you can consciously manipulate your sleeping
  behavior, youll be able to elevate your mood
  and, in turn, lower your weight!
• Using sleep to fight off depression and shore up
  your emotional coping skills may help take weight
  off and keep weight off.

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Depression Weight Gain

• The 69 women involved in the study, didnt just
  consume more caloriesthey got those calories
  from high-fat, high-calorie food.
• In other words, due to stress and depression, the
  woman who had been engaging in healthy eating
  patterns regressed and began eating more
  high-fat, high-calorie foods as a way of coping
  with their feelings.
• Once answer is to incorporate mood-management
  techniques into your weight loss program to help
  prevent the weight regain that can occur as a
  result of unhealthy coping behaviors such as
  over-eating.

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JUST ENOUGH SLEEP

• Even patients who believe that lack of sleep is
  central to the cause of their depression have
  benefitted dramatically benefited.
• The effect on mood is more profound that going to
  sleep early.

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The Sleep/Mood Connection There are four
important mechanisms that connect sleep and mood.

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The Serotonin Connection (Calming Sleep)

• Serotonin is a chemical messenger
  (neurotransmitter) in the body. Serotonin is
  assoociated with calmness, elevated moodand
  sleep.

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The REM Connection (Quality Sleep)

• REM Sleep gets its name from the rapid eye
  movements that occur during good quality restful
  sleep. When you have more REM sleep, the quality
  of your rest is better and you need less sleep in
  order to feel rested and alert.

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The Exercise Connection (Natural Sleep)

• Regular exercise will naturally cause your
  body to want to rest.unless it is done too close
  to bedtime. Exercise has been found to increase
  hormone activities in the body that are
  associated with an improved mood. There also
  appears to be a link between increased exercise
  and the bodys increased sensitivity to
  serotonin.

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The Sunshine Connection (Happy Sleep)

• Many people complain of the winter blues --
  fatigue, lowered motivation, sleepiness, fatigue,
  increased appetite, weight gain, irritability,
  and decreased sociability. Some people experience
  benefits within days.

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• High carbohydrate intakes have been found to
  improve the moods of people, particularly
  athletes, who are known to eat very
  high-carbohydrate, near-vegetarian, diets. And
  people following a high-carbohydrate diet also
  report less time spent sleeping, more restful
  sleep, and an increase in dream activity.
• Eating carbohydrates helps to naturally increase
  tryptophan levels in the brain. Furthermore,
  studies show that when a diet that is high in
  carbohydrate is consumed, REM sleep is increased.
  

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• A high-carbohydrate diet supplies the ideal fuel
  for exercise and physical activity. Serious
  endurance athletes have long known the benefits
  that come from loading up on carbohydratesthe
  right carbohydrates.
• Atkins, South Beach, Protein Power and other
  of-the-moment weight-loss programs recommend 10
  or less of calories from brain-fueling
  carbohydrates.

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Whats Right For YOU

• The right amount of sleep for you will be
  determined by trial and errorliterally!
• Your first step is to cut 1 to 2 hours off your
  allotted time to sleep. Dont be surprised if
  your body rebels a bit.
• Most people sleep away these valuable hours just
  after dawn, missing the added benefits of
  ultraviolet light for their mental health.

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9 Simple Things You Can Do To Get Just The Sleep
You Need

• Take an afternoon stroll An afternoon or early
  evening walk promotes digestion, so your body
  will be able to sleep when night falls.
• Turn down the lights - In the presence of less
  light, the brain produces more melatonin, a
  hormone that has been proven to help you feel
  sleepier, fall asleep faster, and make you sleep
  longer. You can use room darkening shades or
  put on a sleeping mask.
• Block the noise Noise from honking cars to
  twittering birds can affect the quality of your
  sleepeven if you are not consciously aware of
  it. One solution is earplugs. If they make you
  feel too cut off, white noise or soothing music
  are helpful when you need to block out
  distracting sounds.

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• Get comfy Tossing and turning all night does
  not make for a good nights sleep. Its
  important that youre sleeping on a good mattress
  and that the pillows are giving your neck the
  right amount of support.
• Keep your cool - Sleep in a cool room (60
  degrees or so). Youll sleep better if you pile
  on another blanket rather than turn up the heat.
• Limit your activities in the bedroom Watching
  television, doing work, and especially eating are
  inappropriate behaviors for the bedroom. There
  are only two things you should be doing thereand
  one of them is sleeping.

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• Go bananas or go nuts. Bananas are practically a
  sleeping pill in a peel. In addition to a bit of
  soothing melatonin and serotonin, bananas contain
  magnesium, a muscle relaxant.
• Develop a pre-bedtime routine. Do the same thing
  every night before going to sleep. For example,
  take a warm bath and then read for 10 minutes.
  In a matter of days, you'll connect these
  activities with sleeping, and doing them will
  help make you sleepy.
• Don't nap during the day. If you have trouble
  getting to sleep or staying asleep, a nap will
  probably make the situation worse. On days when
  you feel especially fatigued, go to sleep an hour
  earlier rather than taking a nap.

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