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Lose Weight for Swimsuit Season While You Sleep! Plus Sleep Deprivation Facts & Tips for a Good Night’s Rest Naturally
Wouldn’t it be fantastic if you could sleep your way to losing weight for swimsuit season? Well, current medical research suggests there is a direct correlation between getting a good night’s sleep and gaining or losing weight.
In her new book, "Thrive: The Third Metric to Redefining Success and Creating a Life of Well-Being, Wisdom, and Wonder," Arianna Huffington talks about how sleep deprivation can lead to obesity, as well as have other serious repercussions. Arianna experienced her own health scare from sleep deprivation. After passing out from exhaustion one night and waking up in a pool of blood Arianna decided to take action. Thrive is her personal story about the journey to restore her relationship to sleep.
Studies now suggest that during sleep your body silently regulates the hormonal activity that controls your appetite.
According to Dr. David Rapoport, MD, associate professor and director of the Sleep Medicine Program at the New York University of Medicine in New York City, "One of the more interesting ideas that is now gaining momentum is the appreciation of the fact that sleep and sleep disruption do remarkable things to the body -- including possibly influencing our weight."
While we’ve known about hormones being affected by sleep Rapoport says, “It wasn't until recently that appetite entered the picture.” Recent hormonal research shows that the production of the appetite controlling hormones ghrelin and leptin are directly influenced by the quality of your sleep. Ghrelin stimulates your appetite while leptin signals your brain that your appetite is satisfied.
Michael Breus, PhD of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta explains, “When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food. The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.”
Next time you have a sleepless night do a simple self test by noticing if you have more uncontrollable urges to eat. Making the body mind connection between your appetite and the quality of your sleep can help you to make necessary changes in your sleep habits for losing weight in time for swimsuit season.
Sleep Deprivation Facts & Tips for a Good Night’s Rest Naturally
"According to a study from the Walter Reed Army Institute of Research, sleep deprivation reduces our emotional intelligence, self-regard, assertiveness, sense of independence, empathy toward others, the quality of our interpersonal relationships, positive thinking, and impulse control. In fact, the only thing the study found that gets better with sleep deprivation is “magical thinking” and reliance on superstition. So if you’re interested in fortune-telling, go ahead and burn the midnight oil.” ― Arianna Huffington, Thrive:
Sleep deprivation was not a common malady before electric lights. People fell asleep with the natural cycles of sunset and sunrise resulting in longer periods of sleep.
An excellent sign that you are NOT sleep deprived is when you’re tired enough to fall into deep sleep and wake-up feeling alert and refreshed.
Research revealed that 17 continuous hours without sleep decreased performance and increased blood alcohol levels to that of a drunk driver.
Sleep deprivation attributes to 1 out every 6 fatal car accidents.
Anything less than five minutes to fall asleep at night can mean you’re sleep deprived. Research suggests the ideal period of time to fall asleep is between 10 and 15 minutes.
Studies show travel to different time zones and daylight savings time alter your sleep cycle. A loss of an hour can result in sleep deprivation and can throw you into a tailspin of sleepless nights.
Disastrous events like the Valdez oil spill and Chernobyl have been attributed to human errors associated with sleep deprivation.
Sleep deprivation can result in depression, especially in women. Try a relaxing bath before sleep to support healthy mood and restful sleep.
Research suggests that developing adolescents require as much as 10 hours of sleep each night to support healthy cognitive development and decision making. As a parent encourage and set an example for the importance of sleep with a regular bedtime that allows for ample restful sleep.
Regular use of caffeine can result in sleep deprivation. Research shows drinking caffeinated drinks before 2pm is less likely to cause disrupted sleep patterns.
Research shows that watching or listening to stimulating influences 30 minutes to 2 hours before sleep can disrupt your sleep cycle. While watching or listening to calming and relaxing music supports deep and restful sleep. Take time to unplug and relax before bedtime.
A completely blackened room supports deep sleep. Research has shown that light “switches off” your natural sleep chemicals. Even a tiny amount of light from a night light can disrupt your sleep. Wear a sleep mask to eliminate stray rays of light from disturbing your sleep.
Your body temperature and your brain’s sleep-wake cycle are closely linked. This is why if your body’s ability to regulate temperature is off you may experience sleep disruption. Sleep in a cool room with lighter covering if you tend to wake up “hot” during the night.
Research has shown aromatherapy just before sleep helps promote deep and restful sleep. It is well known that deep breathing triggers your relaxation response and the chemical properties of certain essential oils have a calming and relaxing effect.
Essential Oils to Promote Sleep
Spikenard (Nardostachys jatamansi) - A tranquilizer and relative of the Valerian family Spikenard has the most powerful sedative action in aromatherapy and often recommended for easing anxiety and stress.
Red Mandarin (Citrus deliciosa) - Sweet and faintly floral like orange blossoms Red Mandarin is used extensively in medical centers throughout the US and by pediatric nurses. It gently soothes and is safe for mother's and young children.
Lavender (Lavandula angustifolia) - A universal healer, research has proven its effectiveness to relieve stress and promote calm.
KG Stiles Holistic Health Author, Speaker, Coach, Certified Clinical Aromatherapist, Developer Integrative Health Programs, Training and Consulting for Hospitals, Health Professionals, Businesses and Individuals. Host Conversations to Enlighten and Heal featuring some of our world’s more renowned teachers and experts in personal development, spirituality, self help and holistic health. Owner Director Health Mastery Systems & PurePlant Essentials organic aromatherapy products.
PHOTO IMAGE: Sleeping Girl by Rachel Calm USA via Wikipedia Creative Commons GNU Free License.