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How Sleep Habits Affect Your Weight

It has been shown that there is a relationship between eating, sleeping and weight loss. The way you eat and how you eat affects your sleep. Also, your sleeping pattern does affect your weight.

 

                                                                            sleepeat

 

Failure to sleep well is the perfect recipe for the body to cook up a way to gain weight as it has to resort to eating. Lack of good sleep would lead to skipping of exercises in most cases, taking to food and also turning in late from a dinner outing as one becomes uncomfortably full. If this goes on it could spell real problems.

 

The issue is that, nearly two-thirds of Americans are not getting enough sleep during a typical week. Experts however agree that getting enough shut-eye is as important to health, well-being, and your weight as diet and exercise.

 

Sleep and the Human Brain

 

Not getting enough sleep dulls the brain and places it on a part to making bad decisions. It’s like the brain is in a tired drunken state; without the mental clarity to make or take good decisions. The brain thus become tired, and its reward centre revs up, seeking for anything that would make it feel good.

 

So while you might be able to squash comfort food cravings when you’re well-rested, your sleep-deprived brain may have trouble saying no to a second slice of cake.

 

Research and study in the American Journal of Clinical Nutrition discovered that when people were starved of sleep, late-night snacking rose, and they were more likely to choose high-carb snacks.

 

Another study also found that sleeping too little prompts people to eat bigger portions of all foods, invariably resulting to weight gain. And in a review of 18 studies, researchers found that a lack of sleep led to increased cravings for energy-dense, high-carbohydrate foods.

 

When you sum all these together, a tired brain from lack of good sleep appears to crave junk food while also lacking the impulse control to say no.

 

Sleep is like food for the brain. It is believed that most persons need between 7 to 9 hours of sleep every night. When you get less than that, especially continually, your body would react and even the strictest of dieter wouldn’t be able to resist the urge to eat.

 

Why is it like that?

 

This is because insufficient sleep impacts your hunger and fullness hormones.

 

Research has proven that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories remained the same. They felt hungrier and less satisfied after meals, and their energy was zapped.

 

Researchers at the University of Chicago say that sleep deprivation makes you “metabolically groggy."

 

With just four days of insufficient sleep, your body’s ability to process insulin; a hormone needed to change sugar, starches, and other food into energy; goes berserk. Insulin sensitivity, the researchers found, dropped by more than 30%.

 

This is really bad for the body, and here is why.

 

When the human body fails to respond properly to insulin, the body tends to store up fat as it cannot process fats from the bloodstream.

 

So you see, sleeping and eating does really affect your weight and your health in general. It’s not so much that if you sleep, you’ll lose weight, but that too little sleep in itself stalls your metabolism which invariably contributes to weight gain.

Positives and Negatives of Sleeping With the Television on

We are all accustomed to spend our evenings or even our nights in front of the TV, and it’s not uncommon to fall asleep in front of it from time to time. But is there a connection between the TV lights and our sleep quality?

 

                                                                                             tv

 

The answer is quite simple. Our biological clock and our brain know that when we sleep, we need to be in a dark place, where there are no lights, in order to have the best results.

 

Positives

 

The only positive thing that comes from sleeping with the lights on is that you will get up during the night and finish what you wanted to do. It does disrupt your sleep and you will be very tired in the morning, but at least you can finish the stuff you wanted to do, which might be helpful in situations such as pressing deadlines for example!

 

Negatives

 

Exposure to light can affect out body’s ability to rest tremendously, with results such as falling as waking up during the night often, depression and multiple mood disorders.

 

Studies have shown that when we are exposed to light, this will immediately stimulate a nerve pathway that controls hormones as well as body functions such as keeping a normal temperature. This is why exposure to light can be damaging for our sleep, as it tends to affect your body and increase the risk of depression. Thankfully, there are some ways that you can use to regulate the light exposure so it won’t interact with your body and system in a bad way.

 

How to regulate the light exposure during the night

 

In order to do this you need to increase the exposure to light, because this way your body won’t ask for light during the night. This is essential as you will get accustomed to light and it will help you become stronger when it comes to light resistance.

 

On top of that, during the night you need to shut down all the light that tries to enter your bedroom. Use light blocking curtains, even an eye mask in order to avoid seeing light, as this will disrupt your sleep and you definitely want to avoid that from happening.

 

Lastly, before bed time, you might want to limit the amount of computer and TV use in your bedroom, as this will certainly reduce the quality of your sleep. Instead, free your bedroom from any electronics, because this helps you sleep a lot better.

 

As you can see, sleeping with the TV or the lights on can have a negative impact most of the time, and this is why you need to avoid this at all costs. This is essential if you want to stay healthy, sleep better and diminish the impact that outside sources have on your sleep patterns!

Getting Your Baby To Sleep

A good night sleep is essential for every person; especially for babies. The new-borns require a sound sleep on time, as it is the primary activity of the brain during early development. You need to keep a track of your baby’s development. It is important for a child to rest for a great deal of reasons, from restoring energy to building brain associations - also giving the parents a required break. At the same time, science is demonstrating that rest additionally energizes physical development.

 

                                                                                baby sleeping

 

So, are you stressed because your baby isn’t sleeping, neither letting you fall asleep? And totally depressed about it? Do you want your baby’s luxury? You want your child to be embraced and curled up in a place where nothing bothers him/her? Well, for that you need to make little changes in your lifestyle and your child’s routine.  

 

The first thing you need to do is to keep a check on your baby’s diet. You need to give him/her all the essential nutrients to set their body clock. You need to give them meals on time, which should be set by you, three times per day. Also let your baby fall asleep on their own. Set a particular time for the baby to sleep. These things will make your baby active, lively and social. A child’s IQ level is dependent on these things. And very importantly, go to the doctor monthly for the baby’s check-up. There might be something bugging him.

 

Honestly speaking, when you take out time for the doctor’s visit for your baby’s check-up, do keep in mind that he might be having problems with the mattress he sleeps on. All you need to do is buy one of the cosiest mattresses and your baby will sleep better than ever. Your baby will be happy and healthy as ever. We know how important is a good night’s sleep for a person to remain healthy; physically and mentally. We care about all the people, and thus we assure everyone that once they get a hold of these comfortable cushions from us, their lives will be easier than before.

 

Four Easy Ways To Thwart Insomnia

Few things in life are as frustrating and upsetting as suffering from insomnia; the sense of powerlessness as we watch the clock tick counting down the hours before we need to get out of bed again for work or school can easily reduce a person to tears. But don’t worry, there are things you can do to master this problem; 90% of all cases of insomnia respond to cognitive therapy and simple lifestyle changes, never requiring medication. If you’re suffering from insomnia, try the four easy tips listed below:


                                                                                    insomnia

 

 

1. Make sure your bed is comfortable. Pain and discomfort causes the body to release stress hormones,   which keep it alert, making sleep almost impossible. Make sure you have a comfortable mattress (one which supports the lower back adequately), a bedroom that is neither too hot nor too cold, and comfortable pillows. If you suffer from neck pain, memory foam pillows are an excellent choice.

 

 

2. Keep work and hobbies out of the bedroom.When it comes to settling down for sleep, our bodies very strongly respond to environmental “cues” that the time to sleep has come. If you teach your brain that the bedroom is a place to think about work, or to watch TV, or surf the internet, your brain will perk up—anticipating activity—rather than start to wind down, making sleep much more difficult. Instead, keep the bedroom a place that tells the brain it’s time to settle down for rest.

 

 

3. Keep a regular sleep-wake cycle. When we get sleepy depends entirely on something called a “circadian rhythm”: A system of hormonal interactions, provoked by internal mechanisms and environmental stimulation, which tells our bodies when to start producing the sleep hormone melatonin. If we don’t keep to our bodies’ rhythms  (e.g. intentionally staying up later on Fridays, or missing out on a few hours of sleep all week then trying to “catch up” by sleeping in on the weekends) our bodies get confused, and this throws off our internal pacemaker, resulting in insomnia. To avoid this, go to bed at about the same time and get up at about the same time every day, and make sure to get at least 7 hours of sleep on weekdays.

 

 

4. Avoid using backlit devices for at least an hour or two prior to bedtime. The circadian rhythm mentioned above is strongly determined not only by our habits, but also by light cues, notably daylight. For thousands of years, these light cues guided us on when to wake up, acting as nature’s alarm clock. Over the last two decades, however, we have confused our biological clocks by extensively using backlit devices (laptops, tablets, smartphones) immediately prior to bedtime. Unlike incandescent (“yellow”) light, the “blue” light emitted by these devices so accurately mimics daylight that it tells our bodies we’re living under a perpetually sunny sky. Naturally, then, they want to stay up longer, waiting for night to fall, resulting in insomnia. Therefore, it’s vital to turn off all such devices at least an hour (two or more if you're especially sensitive to their effects) before bedtime. 

The Science of Sleep & Your Immune System

With the alarming increase in the number of individuals who suffer from sleep-related problems, scientists are researching to unravel what consequences can come from inadequate sleep habits. According to some studies, people who do not get adequate sleep are at higher risks of contracting some diseases such as diabetes and heart problems. The big question now is "what has sleep got to do with your immune system?” Recent researche has provided some very reliable insights into this all-important health issue. 

 

The Science of Sleep & Your Immune System

 

A recent study showed that when an individual fails to get adequate sleep, the immune system gives an inflammatory response. This increase in inflammation can be quite harmful, mostly when it is severe. Heart diseases are one of the known diseases that have inflammation as one of its triggers. Scientists have identified lack of sleep as a major reason for this response. 

 

In a related study, a group of healthy individuals were put under observation after one week of inadequate sleeps, and compared to individuals who got adequate sleeps during the study period. According to the results obtained, the group that got inadequate sleep for a week showed more immune system activity. This immune system activity may sound like a good thing, but in reality it is not. This increased immune system activity gave rise to more asthmas and allergies than was seen in those who slept well. It is a well-known fact that asthma cases can be made worse by inadequate sleep, and this study has thrown more light as to why this is so. Another immune system activity that was observed was increase in inflammation.

 

These studies have shown that sleep does not only affect the human brain, but affects the immune system and metabolism as well. The longer an individual goes without good sleep, the more the risk of developing some chronic diseases. Some of these risks have given scientists and medical personnel causes to worry. Cardiac disease has been named a major risk, especially when the blood vessels are involved. Chronic inflammation has also been named a major cause of type 2 diabetes. 

 

With this knowledge of how immune system and sleep interact, researchers are of the hope that prevention and better care of certain diseases can be achieved. In the meantime, it is important you get the right amount of sleep daily. Apart from helping you feel better today, it will equally keep you healthier for longer. 

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