We all know someone who prides himself or herself on needing only four or five hours of sleep. Some people can get away with that and function well. Many, however, are barely getting by. There is nothing heroic about needing less sleep. People who think that it is noble to sleep less might be looking at the world through bleary or bloodshot eyes. I knew someone who loved to brag that he only needed five hours of sleep per night. He was as grouchy as a bear.
Sleep is restorative. It is essential for optimal health. Every cell in our bodies needs to rest. A fat loss overview can help you construct a clear outline of what you require to focus on to complete your fat burning objective if you're a rookie; or serve as a reminder for those who are at an advanced or more improve level of their weightloss strategy. Following are seven steps that can serve as tips for your own weight loss program. The first thing that one must understand is that losing weight and losing fat is not the same thing. Many weight loss courses have misled people into thinking that it is the same, but most diets and weight loss plans only work by resulting in a person's body to reduce more muscle flesh and water than actual body fat, more help please visit The Fat Loss Factor. According to the Mayo Clinic, most adults need between seven and nine hours of good shut-eye per night.
Sleep, stress, and weight management are all cut from the same fabric. Upset one and the other two are potentially at risk. You cant do a good job in two out of three and expect the third to take care of itself. The correlation between sleep, stress and weight management is like a loop. We can start at any point in the circle to understand how they are intertwined.
Lets start with the benefits of sleep. At health.com there are ten benefits of getting enough sleep. Relevant to our discussion today, I would like to focus on those that pertain to optimal health and weight management.
- Plenty of sleep helps curb inflammation
Inflammation is associated with heart disease, obesity, stroke, diabetes, arthritis and premature aging. Research indicates that people who get less sleepsix or fewer hours a nighthave higher blood levels of inflammatory proteins and cholesterol than those who get more. A 2010 study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night. This is one of the markers for cardiovascular disease.
When the C-reactive proteins get produced in our blood, the result is a cascade of weight issues, especially around the middle. When this cycle is in full bloom, further problems result.
Learning how to relax and sleep through the night may help lower elevated blood pressure. It also helps reduce inflammation throughout your body. If you want be healthy and achieve your optimal weight, reducing inflammation will make an enormous difference.
- Plenty of sleep helps you maintain your ideal weight
If you want to shed unwanted pounds, you might consider going to bed earlier in order to get an excellent nights sleep. Researchers at the University of Chicago found that those trying to lose weight who were well rested lost more fat56% of their weight lossthan those who were sleep deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)
Dieters in the study also felt hungrier when they got less sleep. Lack of sleep created stress hormones, such as cortisol (the anti-sleep hormone) and adrenaline. When these hormones are elevated, your appetite will increase. When in excess, they instruct our bodies to pack on the pounds. This is why there is a correlation between chronic insomnia and central weight gain. The person whom I mentioned in the first paragraph always struggled with his weight. He used to tell me that he wanted to eat all the time.
Plenty of sleep helps you produce the pro-health hormones, such as Human Growth Hormone which supports anti-aging. This is another example of the correlation between sleep and health.
- Lower stress
When it comes to our health, stress and sleep work synergistically. Both, when out of balance, can affect cardiovascular issues and produce negative results regarding our weight. A continual barrage of these stress hormones make sleeping even more difficult, which is the very problem we are trying to solve.
The formula goes like this: reduce stress to sleep better. Sleep better to reduce stress. Reduce stress for better health. Sleep better for better health. Reduce stress to lose weight. Lose weight to improve your health.
- Steer clear of depression
Sleeping well means more to our overall well-being than simply avoiding irritability. A lack of sleep can contribute to depression. A good nights sleep can really help a moody person decrease his or her anxiety. If you have ever awoken after an excellent nights sleep you know how good you feel. When you feel great, you make healthier choices. You are more inclined to take really good care of yourself. Because you have the good hormones from sleeping well, you are also less at risk to needing extra food that comes from stress-induced hunger. There is that loop again.
What can you do to get yourself in balance?
- I like to reframe stress management in terms of doing something positive. By practicing relaxation, physical and mental, you become proactive and put your health and your sleep in your own hands. Lets get stress out of the equation and talk about taking good care of ourselves. Activities such as yoga, meditation, exercise, laughing, being with loved ones, playing with your dog, listening to relaxing music, walking on the beach and countless other activities like this represent time for you. There is a physiological component to this that leads you to sleep better at night. This is a positive loop.
- Choose your foods carefully. Vegetables, fish, nuts, seeds, and fruits are examples of foods that reduce inflammation. They will help you feel better, which can correlate to sleeping better. They also contain essential vitamins and minerals that help your body work better, which includes burning fat and having plenty of energy.
- Avoid junk food. It is full of empty calories, does not provide adequate nutrition to your cells, and often causes you to crave more because of the spike to your blood sugar.
- Take supplements. High quality. All supplements are not created equally. Select those that will provide the ideal balance of vitamins, minerals, enzymes, and other co-factors to give your body a significant boost. Minerals can help you rest better at night, and some supplements, such as fish oil, help your arteries stay healthier.
- Add exercise on a regular basis. Get your body moving until your cheeks are flushed, your body is moist with perspiration, and your heart rate is elevated. The health benefits are overwhelming. In addition to helping to reduce inflammation, you will rest better at night, which will help reduce stress and make it easier to achieve your optimal weight.
Make taking care of yourself a priority. Everything counts. You deserve to feel great, look great, have plenty of energy, and live in a comfortable body that serves you to live and play every day and for a long time to come.
Rosie Bank is a Certified Nutrition and Wellness Consultant. She maintains a private practice with clients throughout the US. She is an Independent Associate with USANA Health Sciences. Rosie provides bi-monthly free webinars entitled Feel Great Lose Weight, the Five Keys to Optimal Health and Permanent Weight Loss. For her newsletter, Healthy News You Can Use, go to www.rosiebank.com. Rosie teaches Nutrition for Life at the San Mateo Adult School. Click here for more information. To contact Rosie about her webinars, health coaching and USANA products, call 650-573-7177 or email, rosie@manifestingvision.com To purchase the USANA products at 10% below wholesale, contact Rosie instead of shopping on her website.
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