Title: Lose Weight While You Sleep
1Lose Weight While You Sleep
- Terry Shintani, MD, JD, MPH, KSJ
Webhealthfryou.com
2NATURAL FAT BURNING FACTOR THE QUALITY OF
YOUR SLEEP
Webhealthfryou.com
3- Now, before you turn down the covers, fluff
up your pillows, and prepare to snore your way to
a healthy weight, theres something you need to
know about sleep and weight. Getting the right
amount and the right kind of sleep is just as
important as getting the right kind and the right
amount of food.
Webhealthfryou.com
4Too much sleep will sabotage your weight-loss
efforts.
Webhealthfryou.com
5Defining Terms
- From childhood, most of us are taught that 8
hours constitutes a good nights sleep. - Pregnancy and illness increase the need for
sleep, as well. - In adulthood, however, 8 hours is generally too
much sleep. - As for middle-agers, most feel and function best
sleeping somewhere between 5 and 7 hours each
night.
Webhealthfryou.com
6- If youre someone whos tired all the time,
it may be hard for you to imagine that you could
need less sleep than youre getting. However the
problem may be with the quality of your sleep,
not the quantity.
Webhealthfryou.com
7Sleep Depression
- Sleeping too much may be a symptom of depression,
but too much sleep can also contribute to
depression. - It lowers energy levels and reduces motivation,
and that makes it hard to establish and maintain
good diet and exercise habits. - Because sleep can cause depression, it is
referred to as depressogenic.
Webhealthfryou.com
8- You dont have to be clinically depressed to
benefit from a decrease in sleeping hours.
Studies have reported an elevation of mood in
normal subjects who sleep less, too. - If you can consciously manipulate your sleeping
behavior, youll be able to elevate your mood
and, in turn, lower your weight! - Using sleep to fight off depression and shore up
your emotional coping skills may help take weight
off and keep weight off.
Webhealthfryou.com
9Depression Weight Gain
- The 69 women involved in the study, didnt just
consume more caloriesthey got those calories
from high-fat, high-calorie food. - In other words, due to stress and depression, the
woman who had been engaging in healthy eating
patterns regressed and began eating more
high-fat, high-calorie foods as a way of coping
with their feelings. - Once answer is to incorporate mood-management
techniques into your weight loss program to help
prevent the weight regain that can occur as a
result of unhealthy coping behaviors such as
over-eating.
Webhealthfryou.com
10JUST ENOUGH SLEEP
- Even patients who believe that lack of sleep is
central to the cause of their depression have
benefitted dramatically benefited. - The effect on mood is more profound that going to
sleep early.
Webhealthfryou.com
11The Sleep/Mood Connection There are four
important mechanisms that connect sleep and mood.
Webhealthfryou.com
12The Serotonin Connection (Calming Sleep)
- Serotonin is a chemical messenger
(neurotransmitter) in the body. Serotonin is
assoociated with calmness, elevated moodand
sleep.
Webhealthfryou.com
13The REM Connection (Quality Sleep)
- REM Sleep gets its name from the rapid eye
movements that occur during good quality restful
sleep. When you have more REM sleep, the quality
of your rest is better and you need less sleep in
order to feel rested and alert.
Webhealthfryou.com
14The Exercise Connection (Natural Sleep)
- Regular exercise will naturally cause your
body to want to rest.unless it is done too close
to bedtime. Exercise has been found to increase
hormone activities in the body that are
associated with an improved mood. There also
appears to be a link between increased exercise
and the bodys increased sensitivity to
serotonin.
Webhealthfryou.com
15The Sunshine Connection (Happy Sleep)
- Many people complain of the winter blues --
fatigue, lowered motivation, sleepiness, fatigue,
increased appetite, weight gain, irritability,
and decreased sociability. Some people experience
benefits within days.
Webhealthfryou.com
16- High carbohydrate intakes have been found to
improve the moods of people, particularly
athletes, who are known to eat very
high-carbohydrate, near-vegetarian, diets. And
people following a high-carbohydrate diet also
report less time spent sleeping, more restful
sleep, and an increase in dream activity. - Eating carbohydrates helps to naturally increase
tryptophan levels in the brain. Furthermore,
studies show that when a diet that is high in
carbohydrate is consumed, REM sleep is increased.
Webhealthfryou.com
17- A high-carbohydrate diet supplies the ideal fuel
for exercise and physical activity. Serious
endurance athletes have long known the benefits
that come from loading up on carbohydratesthe
right carbohydrates. - Atkins, South Beach, Protein Power and other
of-the-moment weight-loss programs recommend 10
or less of calories from brain-fueling
carbohydrates.
Webhealthfryou.com
18Whats Right For YOU
- The right amount of sleep for you will be
determined by trial and errorliterally! - Your first step is to cut 1 to 2 hours off your
allotted time to sleep. Dont be surprised if
your body rebels a bit. - Most people sleep away these valuable hours just
after dawn, missing the added benefits of
ultraviolet light for their mental health.
Webhealthfryou.com
199 Simple Things You Can Do To Get Just The Sleep
You Need
- Take an afternoon stroll An afternoon or early
evening walk promotes digestion, so your body
will be able to sleep when night falls. - Turn down the lights - In the presence of less
light, the brain produces more melatonin, a
hormone that has been proven to help you feel
sleepier, fall asleep faster, and make you sleep
longer. You can use room darkening shades or
put on a sleeping mask. - Block the noise Noise from honking cars to
twittering birds can affect the quality of your
sleepeven if you are not consciously aware of
it. One solution is earplugs. If they make you
feel too cut off, white noise or soothing music
are helpful when you need to block out
distracting sounds.
Webhealthfryou.com
20- Get comfy Tossing and turning all night does
not make for a good nights sleep. Its
important that youre sleeping on a good mattress
and that the pillows are giving your neck the
right amount of support. - Keep your cool - Sleep in a cool room (60
degrees or so). Youll sleep better if you pile
on another blanket rather than turn up the heat. - Limit your activities in the bedroom Watching
television, doing work, and especially eating are
inappropriate behaviors for the bedroom. There
are only two things you should be doing thereand
one of them is sleeping.
Webhealthfryou.com
21- Go bananas or go nuts. Bananas are practically a
sleeping pill in a peel. In addition to a bit of
soothing melatonin and serotonin, bananas contain
magnesium, a muscle relaxant. - Develop a pre-bedtime routine. Do the same thing
every night before going to sleep. For example,
take a warm bath and then read for 10 minutes.
In a matter of days, you'll connect these
activities with sleeping, and doing them will
help make you sleepy. - Don't nap during the day. If you have trouble
getting to sleep or staying asleep, a nap will
probably make the situation worse. On days when
you feel especially fatigued, go to sleep an hour
earlier rather than taking a nap.
Webhealthfryou.com
22For more info. Go towebhealthforyou.com
Webhealthfryou.com