What does Sleep have to do with Weight Gain?

Lack of sleep may increase your chance of weight gain. Specifically, lack of sleep duration and/or poor quality of sleep has been shown to increase the body’s hunger signals, decrease fullness signals, increased cortisol levels, and often people feel more stressed.  If you are sleep deprived, you may make poorer food choices, because your body feels more hungry and stressed.  Here are some tips:

  1. Make sleep a priority!  Schedule at least 7 to 9 hours of sleep each night.
  2. Try to go to bed at roughly the same time each night
  3. Allow yourself to wind down for 30 minutes to 1 hour before going to bed
  4. Avoid watching TV or having other screen time before bed
  5. Avoid having caffeine 8 hours before bed
  6. Aim for eating a regular meal at least 3 – 4 hours before bed
  7. If you are hungry at night, try to eat more during the day or go to bed earlier.  For that evening:

If you are hungry 2 hours or less before bed, choose a small meal such as fruit and a cup of yogurt or half of a sandwich with a side of chopped up fresh veggies.

If you are hungry 1 hour or less before bed, choose a quickly digested small snack such as a piece of fruit or ½ cup of cooked oatmeal.

Advertisements

One thought on “What does Sleep have to do with Weight Gain?”

  1. Greetings from Colorado! I’m bored at work so I decided to check out your website on my iphone during lunch break. I enjoy the info you present here and can’t wait to take
    a look when I get home. I’m surprised at how quick your blog loaded on my phone .. I’m
    not even using WIFI, just 3G .. Anyhow, good blog!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s