How Proper Sleep Helps Promote Weight Losssam
A recent study by the Annals of Internal Medicine proves there may be a link between losing weight and sleeping. The study included 10 overweight men and women who lived in a sleep lab for two separate two-week periods. During both periods they followed the same calorie-restricted diet but for one period, the participants slept for 8.5 hours per night, while during the other they got 5.5 hours. Researchers from the University of Chicago found the dieters lost the same amount of weight under both conditions, just under 7 pounds, on average. But during the sleep-restricted period, they mainly lost muscle rather than fat.
The amount of human sleep contributes to the maintenance of fat-free body mass at times of decreased energy intake. Lack of sufficient sleep may compromise the efficacy of typical dietary interventions for weight loss and related metabolic risk reduction. ChicagoHealers.com practitioner Kristina Sargent, DC provides the following health benefits and tips for sleeping:
How Sleep Leads to Weight Loss:
· The body needs time to rest and repair. If your body doesn’t get the rest it needs, it basically “believes” that it is under constant threat. If you are under prolonged stress, your body refuses to give up stored fuel. Fat is designed as a storage tank for energy, and regular rest allows the body to slow down and release storage fats.
Tips for Sleeping:
· Lights: Turn the lights down in your house right after dinner; one lamp and the television is more than enough. The darkness can stimulate melatonin production which will help you feel sleepy and keep you asleep.
· Television: Action movies and programs are not great for late night viewing. This type of brain stimulation will keep you awake, and the increase in adrenaline amplifies cortisol production, and in turn increases fat storage.
· Alcohol: Don’t drink alcohol after 7 p.m. Although it may feel relaxing now, in the long run it disrupts sleep patterns.
· Candles: Light candles creating a quiet atmosphere; try lavender, it is a great relaxer.
· Tea: Drink Sleepy Time tea by Celestial Seasonings. This calming and warm tea is a perfect way to unwind before bed.
· Outside: Sit outside and read or journal about your day. This clears your mind and ultimately relaxes you.
· Paper: Keep a pad of paper by the bed. If you wake up with “stuff” on your mind, write it down and forget it until morning.
Chicago Healers is the nation’s pioneer prescreened integrative health care network, offering a comprehensive understanding of each practitioner’s services, approach, and philosophy. Our holistic health experts teach and advocate natural and empowered health and life choices through their practices, the media, educational events, and our website. With close to 200 practitioners and over 300 treatment services, Chicago Healers has provided nearly 400 free educational events for Chicagoans and has been featured in 300+ TV news programs and print publications. For more information, visit www.chicagohealers.com.