Get More Sleep, Lose More Weight
March 17, 2010 by Dianne Orwig
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With all the hoopla about this special diet pill and that specific exercise program, it’s not surprising that many of us are completely confused about what it really takes to drop a pant size or two.
Of course, diet and exercise are, understandably, the big box-office draw of the fitness industry, but here is a tiny fact that only peeks its head out of the clouds every once in a while: If you don’t get enough sleep, what you do in the gym and in the kitchen might not make that much difference – even if you work really hard and stick to your diet like glue.
It’s hard to believe that something as sedentary as sleep could actually be one of the best, most overlooked diet aids around, but the proof has been out there for years.
Findings presented during the 2006 American Thoracic Society International Conference revealed the results of one of the largest studies to track the effects of sleep habits on weight gain over time. The 16 year long study, which included more than 70,000 participants, showed that women who slept 5 hours per night were 32% more likely to gain weight (33 pounds on average) and 15% were more likely to become obese, when compared with those who slept 7 hours a night.
In the study, it was found that even among women who eat less, those who slept less still gained weight over time. Lead researcher Sanjay Patel, M.D., Assistant Professor of Medicine at Case Western Reserve University in Cleveland, OH explains, "Prior studies have shown that after just a few days of sleep restriction, the hormones that control appetite cause people to become hungrier, so we thought that women who slept less might eat more," Patel says. "But, in fact, they ate less. That suggests that appetite and diet are not accounting for the weight gain in women who sleep less."
While the evidence was clear – sleeping less has a direct effect on the ability to lose weight – the reasons behind this phenomenon are still unclear. A range of possibilities are thought to be responsible - from insulin regulation to an over abundance of the stress hormone, cortisol.
But, the real question isn’t so much “why” but “how?” How does one go about getting more sleep? Experience has taught me that sleep habits are often as hard, if not harder, to re-tool than eating and exercise habits. The following are a few of my favorite ways to go about getting more Zzz’s:
Change Your Ritual – One of the best ways to change a habit is to start by changing the environment surrounding the habit. Try ending your evening with a relaxing soak. Turn the TV off, listen to soothing music, or read something inspirational. Change a few things each week – adding to your new routine until you have a solid “getting ready for bed” ritual. This will prompt your brain to begin winding down even if it is not your usual bedtime.
Add 30 Minutes at a Time – If you’re accustomed to crawling into bed at 11:30pm, make an intentional effort to start making it 11:00pm. Once you have accomplished this three nights in a row, try moving it to 10:30pm and so on, until you are spending a full 7 to 8 hours in bed. Work on getting to bed earlier first, then work on getting to sleep. Eventually, your body will adjust to the change and you will fall asleep more easily.
Wear Ear Plugs – Second only to stress and worry, the number one cause of sleepless nights is noise – specifically snoring. If this is a problem for you, consider using one of the many disposable ear plugs that are available at most drug stores. My favorite (I find them the most comfortable) are Flent brand “Quiet! Please” noise reducing foam ear plugs. I’ve used them for many years and have heard from more than a few folks that wearing ear plugs at night not only help them sleep better –it's saved a few marriages to boot!
Listen To Meditation CDs – Find a good quality meditation or relaxation CD that will help you relax and wind down. These are also great to have by your bedside if you happen to wake up during the night with your mind racing about this and that. They serve as a great tool to get your mind off the stress so you can drift back to sleep. Use flat stereo ear buds (the type designed for sleeping) to get the best results. I recommend using recordings that contain the sounds of rain, ocean waves or white noise only, and save guided, spoken recordings for daytime meditations.
So, in an effort to lose those stubborn love handles, while you count your calories and count the minutes ticking away on the treadmill, make sure to count on getting a few more hours shut eye as well. Your body, mind and spirit will be all the better for it!
About the Author:
Dianne Orwig is a success coach, motivational speaker, fitness trainer, and founder of LivingFit Online™, a fitness program that has helped thousands of men and women completely transform their bodies and live healthier, happier lives though her less-is-better approach.
For more information on how you can get better results in less time and with less effort than you ever thought possible, visit http:/
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