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Not Losing Weight? How Much Do You Sleep?
August 25, 2008 - 8:51am — Leah Beckingham
One of the most ignored factors of our health in North America is our need to sleep. I ask new clients how their diet is — pretty good. Do they exercise — three times per week. How much sleep do they average per night — ummm… errr… five hours.
As adults, our bodies actually need seven to eight hours for optimal function. We may have habitually learned to function on five or six, but sleep is a determining factor in a LOT of our body's functions.
Sleep is the body's way of healing any damage or trauma, as well as rebuilding our muscles from regular exercise breakdown. Without enough sleep, muscle soreness can last twice as long. Sleep also affects our nervous system, muscular system and our immune system. If you aren’t getting your zzz’s, stay far away from the guy coughing on the bus because you're twice as likely to catch his cold than the well-rested woman beside you.
When we don’t get enough sleep, our body’s ability to properly regulate hormones is disrupted. Our ability to secrete insulin is also decreased up to 30%. Have you ever noticed that, if you haven’t had enough sleep, you begin to crave sugar? Or caffeine? When our bodies are fatigued, we tend to eat more sugar to compensate for our lack of energy. At the same time, our ability to break down these carbohydrates is also disrupted. Lack of sleep is making us fat!
Not only fat, but stressed out! Lack of sleep affects our emotions. We are more sad, more mad and less likely to be able to handle stress. When we are stressed, our bodies release the hormone cortisol. Cortisol causes us to gain and store weight in our mid-sections! Ever notice that a lot of business women in high stress job have thin legs and arms, but when they take off their blazers, their tummies are chubby? That’s cortisol!
So, what do we do? Just as we consciously decide to exercise, we have to consciously decide to make sleep a priority. It affects everything! Slowly, make an effort to get into bed half an hour earlier and allow your body to re-adjust to getting more sleep. If you are having trouble falling asleep, try reading a book, meditating for 10 minutes before hand or sipping some chamomile tea. You will begin to feel less emotional with fewer cravings and a clearer mind. It’s the easiest weight-loss/stress-reliever you will ever find!
As adults, our bodies actually need seven to eight hours for optimal function. We may have habitually learned to function on five or six, but sleep is a determining factor in a LOT of our body's functions.
Sleep is the body's way of healing any damage or trauma, as well as rebuilding our muscles from regular exercise breakdown. Without enough sleep, muscle soreness can last twice as long. Sleep also affects our nervous system, muscular system and our immune system. If you aren’t getting your zzz’s, stay far away from the guy coughing on the bus because you're twice as likely to catch his cold than the well-rested woman beside you.
When we don’t get enough sleep, our body’s ability to properly regulate hormones is disrupted. Our ability to secrete insulin is also decreased up to 30%. Have you ever noticed that, if you haven’t had enough sleep, you begin to crave sugar? Or caffeine? When our bodies are fatigued, we tend to eat more sugar to compensate for our lack of energy. At the same time, our ability to break down these carbohydrates is also disrupted. Lack of sleep is making us fat!
Not only fat, but stressed out! Lack of sleep affects our emotions. We are more sad, more mad and less likely to be able to handle stress. When we are stressed, our bodies release the hormone cortisol. Cortisol causes us to gain and store weight in our mid-sections! Ever notice that a lot of business women in high stress job have thin legs and arms, but when they take off their blazers, their tummies are chubby? That’s cortisol!
So, what do we do? Just as we consciously decide to exercise, we have to consciously decide to make sleep a priority. It affects everything! Slowly, make an effort to get into bed half an hour earlier and allow your body to re-adjust to getting more sleep. If you are having trouble falling asleep, try reading a book, meditating for 10 minutes before hand or sipping some chamomile tea. You will begin to feel less emotional with fewer cravings and a clearer mind. It’s the easiest weight-loss/stress-reliever you will ever find!
- Leah Beckingham's blog
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29 Comments
oooh...!!
no wonder i hardly to loose weight......sleep 3 hours a day...even iam fasting and exercise everyday...still cant loose the weight.....so 6 or 7 hours of sleep?? hm....i should try that...thanks Leah!!!love yaa!!
weight loss
I have lost a total of 77 lbs since jan 08 . im ashamed to say through no fault of my own, just started to have panick attacks and lost my appetite, had every test in the world all normal. Diagnosed with just a typical panick attacks .I was put on zoloft 50 mg once a day appetite is back ,so now i have joined weight watchers (as i want to keep the weight off i lost) plus need to loose about 80 lbs more as even with the 77 lbs off im still obese .I have been following WW very faithfully only losing now about a pound a week sometimes only half pound , have i reached a plateu ? I am 52 and peri meno now as i still get a period although its like every 4 mons not complaining !! Its been that way since i had a 33-1/2 lb ovarian cyst removed 10 years ago . My sleeping habits since getting the panick attacks are terrible i can really only sleep 3 hours at a time then im wide awake for 4 hrs ,then i get sleepy again. Ive tried everything to break these cycles of sleep like this does anyone have any suggestions?
the best eating/health
the best eating/health program in the world..
http://www.ultrasimplediet.com/home.php
the book is a cheap paperback under $8
you can buy it at any reg book store..the free preview has alot of info too
This diet cured so many of my problems, weight sleep high blood pressure allergy symptoms heartburn..
omg - that's me! I sleep
omg - that's me! I sleep about 8 hours, whether I go to bed at midnight or 4, but do tend to sleep later because of those creative kind of reasons. Because I don't work a 9-5 I don't have to get up in the morning, and I also feel happier working in the afternoon and through the night.
I do get stressed by quite small things. Since I started running my legs are looking much better, but I have a tummy, and no matter how much I run or how many meals I substitute with smoothies - I *cannot* get rid of it. I look bloated, but I don't see how it can all be water...
Water deposits fat cells
Water deposits fat cells every time you retain water. And the fat stays even after you shed the water out. That is what part of water weight is.
Water weight gain is a bit different then just weight gain. water weight gain tends to deposit the fat on top of the muscle and not in between the muscles cells, if my memory serves me correctly. Maybe it's the opposite.
You'll still kind of look bloated, even without being bloated with water because the fat is still where the water and fat cells use to be.
rovermom :)
Life is a 3D puzzle and everyone has a piece!
NEW! OurChart Photo Assignment and My Blog
So, basically.... water is
So, basically.... water is helping the fat stick?
I just can't seem to make enough of a difference to that bit of my body. *sigh*
Cortisol?
That's so crazy! I had my blood tested by my naturopath and the results indicated that I had really high cortisol levels. He said it was probably due to stress or inflammation from some of my injuries. It's crazy, because I took Kinesiology and we never discussed the lack of sleep correlation and high cortisol levels. Nor did we discuss cortisol and mid-section fat. You've just turned the bulb on in my head!
I also have a habit of going to the gym later at night (which causes me to sleep later). I guess I'll just have to bite the bullet and go when it's busy. Thanks again Leah!
supplements
there are specific supplements that you can take to help reduce stress in your body. Talk to your naturopath as they can recommend specific supplements for your body.
"runnin on faith"
Over the last 2 months, I have been suffering with the 'can't sleep at night blues'. I can blame some on my
dr. pepper habit, but my lack of sleep is pure strss over
things I feel like I have no control over. I know I really
do, but it's hard. I just can't acccept that I don't get
around well enough to be at least involved in community.
I'm old but not old enough to be dealing with this disability. The pain in my spine keeps me from sleeping too. Loss of sleep really does mess with all aspects of your life.
No wonder!
Life long insomniac - Anyone got some really boring reading material?
lol
Taem?
lol
Try reading Jacques Lacan's works! That'll put you right to sleep.. sometimes you feel like you're reading something in a different language cause you don't understand anything!
Thanks for the lead.
I'll check it out.
")Taem?
I've been coffee free for 8
I've been coffee free for 8 months. WOOHOO!
How did you do it??????
How did you do it?????? I've been trying for 6 months now to quit but I love the smell, taste, texture and warmth. I can't seem to pull it together at work without one cup in the morning. I once heard from someone they had a harder time quitting coffee vs. quitting smoking.
WOW!
That is impressive! I manage to kick it for a couple of months at a time, but as soon as the fibroids stop hurting, its back to the brew. Stay strong, Girly.
:)Taem?
i have between 6-7 hours
sleep some times wake up in the middle of night get 4am sleep on train 30min there and back walk 1 hour a day bed by 9pm
I'm assuming having too much
I'm assuming having too much sleep would also be detrimental to your weight?
I'm pathetic
I just sat down to read your blog and it's 11 PM. Not only is it the first time I really sat down all day I am CRAVING chocolate and just opened up a Hershey bar. Really, I am sooo pathetic. To make things worse if my 10 month old cooperates tonight and isn't suffering from a tooth popping in and causing her to cry and thrash about in her crib I may get lucky and sleep 6 hours. Good news is my husband is off tomorrow so he can deal with the kids, I will run 6 miles in the morning and have a massage appointment in the afternoon. My new mantra is going to be "get to bed early". thanks for the reminder to get my zzz's Leah!
ooooh
you are not pathetic, just human. :) Tomorrow is another day, have an amazing run, relaxing massage, and a good nights sleep! Be well
You truly are a trainer
As I read your comment back to me I could hear my trainer saying the same thing to me yesterday when I was complaining about lack of sleep and frustration about a poor training run. Thanks for the encouragement! I am sure you are a fantastic trainer. You have such a positive attitude and energy. Time to log off now and get to bed...I just might get 7 or more hours of sleep tonight. :) Cheers
Eh...
But what happens if you sleep a bit too much? The longest I've managed to sleep was around 17 hours (had a very bad cold a few years back), but i sleep around 9-10 hours usually. Note: i got to the gym everyday. Eh and i don't usually crave sugar, i crave salt. I'm a weirdo, i know :))))
Since I had went back to
Since I had went back to school...I had gained major weight. I stayed up all night doing papers. Some times I would stay up 40 some hours...and did it way too often.
Not only did it age me, but it made me fat.
I'm more creative at 2am and sleep deprivation really sends me into that creative vibe. But sitting at my desk for hours, I realized my feet would swell - and I'd go through this water weight gain cycle.
I notice some people who can not sleep lying down, but in a chair - ALSO have constant swelling of the feet and weight issues.
There is something about putting our limbs at the heart level and about making sure we live and sleep in the same pattern that is set by 4am.
Since I've had my laptop, and have made a conscious act of staying off my desk top after work, which is in the middle of the night, and have been either laying down, or reclined...I have not been retaining excessive water. Even after getting my monthly in the last day - I'm noticing better regulation.
Sleep deprivation is one of my best creative vices, but the health impacts is something to really think about.
I still don't get to bed that early, but I'm making it a point to relax and put my feet up. And I wake with no alarm clock..I wake up when I wake up.
There's a new facility being built soon, and I just might check them out. With my hours been odd, I wasn't able to hit my old facility. 24hour fitness is like a place I'd want to join. Hitting a gym after work, at 2am and power walk for an hour, might actually send me falling asleep faster.
I think I can still use that creative owl clock in me, just be smarter about it, by abiding by what my body needs to regulate.
rovermom :)
Life is a 3D puzzle and everyone has a piece!
NEW! OurChart Photo Assignment and My Blog
Hoot! Hoot!
Yep, you and I have corresponded here on OC in the wee hours of the morning!
My work hours are horrendous (thank goodness it's not a 12 month type job, I'd never live through it if it were). Even though my work is physical (if not in mgmt at the time) I tend to have a weight gain. I don't eat, sleep, or work out regularly, and it shows!
When I'm off, I love to sleep and rest - I feel so much better - a noticeable better. When off, I don't turn on an alarm, and sleep until I wake. Uusually, I sleep eight hours - almost to the minute!
Everything about my life is more acute with adequate sleep - physically, emotionally, creatively. It also doesn't hurt when you have someone to snuggle - then sleep becomes more than just sleep! It becomes a sensuous experience second only to, well, you know.
Nothing but love
Tex
Man...
Is there a way to get rid of or cut down cortisol even if you're sleeping AND exercising??
I'm gonna go take a 15 minute nap.
∞ Reach out and touch somebody ∞
yes!
by cutting down or eliminating caffeine (tea, coffee, chocolate, pop) and alcohol will help cut down on cortisol release~
Eliminate Coffee?!!
That is major vice restriction!! I want a second opinion.
Thanks for looking out for us,
:)Taem?
I figured alcohol
but didn't realize caffeine. Thanks for the tip!
∞ Reach out and touch somebody ∞
Tell me about it
I hardly ever sleep well and it's really catching up with me now that I'm really busy.. It really sucks. I feel tired, i'm grumpy and also sick... yet i can't seem to sleep well at night.. either it takes me a lot to fall asleep or i keep waking up throughout the night.
Fascinating...
I studied sleep deprivation in Psychology and it is so fascinating! It has such a huge impact on our lives and a ridiculous percent of us our living our day to day lives sleep deprived! It was by far my favorite topic during the two year course...i have top admit though i haven't yet changed my sleeping habits... *hangs head in shame* LOL