Losing weight by sleeping sounds unrealistic, but the truth seems to be just the opposite. It has been proven that sound sleep for fat loss is highly effective. Also, there are many diseases that start developing due to lack of sleep, and by the time you realize it, things are often out of control and may result in insomnia. Then starts your weight loss, yoga, gym and health sessions with fitness experts to bring your health back to normal.
Sleep and Weight Loss
If you proudly say that you don’t oversleep and you are fine with sleeping just 5-6 hours a day, then chances are that you are either obese, overweight or are suffering from other lack of sleep related health issues. We’ll discuss 5 most common diseases caused by lack of sleep, and weight gain or obesity is number one. Learn how you can gain abundance while you sleep.
Are You Getting Enough Sound Sleep?
If you are among those people who actually sleep for the recommended 8 hours a day, but still feel tired, sluggish and low on energy almost always, then act now. It goes without saying that you must be obese or overweight. I am pretty sure that you have tried many weight loss, diet and other fat loss programs. You have failed at all of them. The reason could be lack of sound sleep. What I mean to say is that despite sleeping 8 hours a day, you are definitely not reaching the sound sleep phase, which is required for your body to function properly. It is high time you tried to know how devastating lack of sound sleep can be. How it makes you obese, and weight loss becomes difficult or almost impossible no matter what you do. But then there is light at the end of the tunnel, if you want to gain health you really deserve. Some people go ahead and do something before it is too late.
Check how an obese person regained his lost health with this simple trick
Early signs of Sleep Deprivation
Well, the most common symptom of short sleep, poor sleep pattern or onset of sleep deprivation is waking up many times during the night without any reason. Feeling tired or sleepy throughout the day can be another visible symptom of short sleep. However, please note that if you wake up too many times for peeing, then it could be the early symptom or onset of diabetes or any other health condition. In that condition, you must seek immediate medical help. Sleep deprivation is when you are simply not able to sleep properly despite being otherwise healthy.
7 Causes of Lack of Sleep
- Staying up late for socialization, parties etc
- Taking stimulants such as caffeine, alcohol or smoking before bed
- Some types of medication
- Pre-existing disorder or health issue that triggers insomnia
- Excess exposure to blue screen (TV, Cellphone, PC screen etc) before bed
- Too much stress or anxiety
- Working night shifts and inability to sleep during the day
- Snoring of partner
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Lack of Sleep Causes weight gain
It goes without saying that when you are low on energy, you prefer comfort food, which simply means more calorie and sugar than you need. Obviously the result would be obesity. You will gain weight due to sleep deprivation. In fact, Susan Zafarlotfi, PhD clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey, has even equated sleep debt with credit card debt nicely to explain how problematic lack of sleep can be. Read more.
How sleep deprivation makes you obese
In order to understand how sleep deprivation works to make you gain weight, we’d require to learn how 2 nightly hormones, Ghrelin and Leptin work. Essentially, Ghrelin tells your mind when to eat and Leptin tells your brain when to stop eating. A perfect balance in these hormones is required for good health. As soon as this balance is disrupted, Ghrelin level goes up and Leptin level goes down. In layman’s terms, it means your mind starts getting signals to eat more and more because Leptin doesn’t ask it to stop as regularly as it should. Gradually, you move toward Leptin Resistance, and eventually obesity.
Hidden Impact of Lack of sleep
As these hormones are mostly active during night or while you are sleeping, lack of sleep or inability to hit sound sleep pattern phase, hits hard on your overall health. Obesity is just one of many diseases or health disorders caused by it.
Health Issues caused by sleep deprivation
Loss of sleep causes Cardiovascular Disease
Many studies and research work have confirmed a strong co-relation between lack of sleep and CVD or cardiovascular disease. According to one report, two third of those who have a heart attack are those who are deprived of sound sleep. Sleeping is nature’s way of helping our body relax and recharge every day. If this doesn’t happen, then sleep credit accumulates and shows up in different forms, such as heart attack in extreme case. In milder cases, it is visible in general CVD. Want to know little known secret about cholesterol and CVD?
Sleep Deprivation triggers diabetes
Approximately 34.2 million people or 10% of the US population already has diabetes. Read more diabetes data. The number is rising consistently, and sleep deficiency, poor diet and lifestyle are cited as the main reasons behind it. When you don’t sleep properly or suffer from sleep deficiency quite often, then many metabolic changes happen in your body. Your glucose regulation system struggles to keep everything normal but cannot do so for long. As many bodily functions are regulated and cells are regenerated during sleep, your overall metabolic system starts working inefficiently or slowly. One of the effects of this gradual metabolic change in your body is Type II diabetes. Once diabetes develops, sleep deficiency becomes even worse and gives rise to many other health issues. So, the sooner you start sleeping properly, the better. Prevent diabetes.
What happens in Just 4 days of insufficient sleep?
You’ll be shocked to know that in just 4 days of insufficient sleep, your body’s ability to process insulin is severely hampered and your insulin sensitivity decreases by 30%. This has been confirmed by researchers at University of Chicago. Read full report here
Sleep Loss bad for mental health
You don’t even realise when sleep loss starts impacting your mental health. irritability and mood swings become your normal behavior. You may not notice it initially, but your friends and relatives can notice this behaviour change easily. What happens is that loss of sleep disrupts the flow of Serotonin in brain. Serotonin is responsible for sending signals from one part to other parts of the brain. It is a no-brainer that when this chemical is in short supply or its flow is not balanced, then you suffer from mood swings and even depression in extreme cases. So sleep is nature’s way to keep all functions in our body under control and balance. Though there are many Serotonin supplements are available on the market, you can try home remedy, i.e using turmeric regularly in your food, as it replenishes Serotonin naturally.
Hypertension due to sleep deficiency
High blood pressure or hypertension is another disease caused by lack of sleep. Though there are many other reasons behind high blood pressure, lack of sleep is one of them. When you are sleeping, your blood pressure should be slightly lower than normal. Your bio-clock is set so that during the night your body should relax and blood pressure and other bodily functions regulate themselves. When you don’t sleep during the night or don’t sleep enough, then this natural pattern is disrupted and your blood pressure goes up. When you start suffering from short sleep or lack of sleep, then high blood pressure during your waking hours become normal. Obviously, then you are said to be suffering from hypertension. High BP related health issues follow soon.
Lack of Sleep Causes Weight Gain or Obesity
One of the most overlooked and probably the most attention worthy health problem is weight gain or obesity. Though, there are many other reasons that could be the reason behind your uncontrolled fat gain, sleeplessness or no sound sleep is not worth ignoring. This is even more important, when you have tried various types of diet plans, weight loss programs, exercise or yoga classes. If nothing has shown positive outcome, then it is time to improve your sleep pattern, whether by using sleep aids or changing life style or diet. Changing diet is often very difficult for many, therefore why not try Noom App, which will give you all types of food options to choose from, without compromising on taste or nutrition.
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Sound Sleep Music
With that, we can conclude that if you are overweight and you also suffer from lack of sleep, then your first priority should be to try to find a way to sleep better and for longer duration. Whether it takes, natural or home remedies or sleep aids, whatever works for you, give it a try. YouTube offers many type of sound sleep music tracks. Just check and download which one suits you and how it works for you. I believe, in a few weeks, you will start sleeping better.
What is Pink Noise and White Noise
It will not be out of context to talk briefly about pink noise and white noise, which what is produced by highly popular and effective sleep aids known as pink noise machine or pink noise generator. Without giving you the scientific definition of Pink Noise which you can read at Wiki in detail, I’d like to explain it in layman’s language. Pink noise is a sound that masks unwanted and unpleasant noise in your living environment. When pink noise is produced, the unpleasant sound turn into soothing and relaxing sound, which helps you sleep better. This is also used in auditoriums and theaters to make the speaker’s voice audible and soothing to the audience. However, we’ll stick to our topic as to how it is used or can be used in making us sleep better. Amazon offers many types of white and pink noise machines or generators.
Curing Lack of Sleep Naturally
I must say that things, techniques or health programs that stimulate your and re-energize your mental and physical abilities to achieve the desired health goal are my favourite. In short, yoga or meditation, which do not require any equipment or medication. All you need is to discipline yourself in line with what is natural for you. It seems difficult because we are so accustomed to living with artificial and man-made environment, that getting back to something we are made for, becomes painful. While it is true that Yoga requires some dedication, but it is worth it because what you gain out of it will keep you healthy without making you dependent on any medication or external aids. Also, you can follow it no matter where you are.
7 Quick tips for Sound Sleep naturally
- Do not live indoors always, get some sunlight every day
- Follow a routine. Eat and sleep at same time every day
- Drink milk before bedtime, if possible
- Avoid heavy dinner, light meal at night is preferable
- Breathing exercise for just 5-10 minutes every morning works wonders
- Incorporate Yoga in your routine, if possible
- Soothing music works. Tough I don’t like it, it is worth giving a try.
Though not possible and practical for everyone, I’d say that swimming is the best exercise because if works on every part of your body in every move. Last but not the least, I’d like to say that remaining stress-free and doing something that makes you sweat every day will help you gain overall health. Stress and anxiety are silent killers of health. The more stress-free you live, the better will be your overall life.
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