April 14, 2023
Sleep and Weight Maintenance
Weight maintenance can be difficult for many people, especially those struggling with obesity and type 2 diabetes. Losing weight and keeping weight off is complicated, but there are things that you can do to aid in weight management. Eating a balanced diet and exercising regularly are the best ways to manage your weight, but getting enough sleep can help too. People who receive less than six hours of sleep at night are more likely to be diagnosed with obesity, which can increase the risk of developing conditions that interfere with sleep, such as sleep apnea and depression.
On average, the amount of sleep that Americans have been receiving has decreased steadily over the last several decades while the average body mass index (BMI) of Americans increased. Sleep affects appetite. Appetite is controlled by neurotransmitters, a chemical messenger than allows neurons to communicate with one another. The body naturally increases and decreases the levels of those neurotransmitters throughout the day, signaling the need to consume more calories. A lack of sleep affects the body’s regulation of these neurotransmitters, creating inconsistency and disfunction. Sleep-deprivation also affects food preferences, which is often a problem for those who suffer with obesity and type 2 diabetes. Those dealing with sleep-deprivation tend to choose foods that are higher in calories and carbohydrates.
Sleep increases metabolism regulation, the chemical process in which your body converts what we eat and drink into energy needed to survive. Every activity, from breathing to exercising, is all a part of the metabolism. Though sleeping slows down your metabolism 15% throughout the night, slowing down at night is an important function to the metabolic cycle. Poor sleep is associated with oxidative stress, glucose intolerance, and insulin resistance, all of which make the metabolic process more difficult. Extra time spent awake can increase opportunities to grow hungry and eat empty calories, as well as disrupt circadian rhythm, both of which contribute to weight gain. Typically, those who suffer with type 2 diabetes suffer metabolic issues.
Losing sleep can result in less energy for physical activity. Feeling tired can make exercising less safe, especially with activities such as weightlifting or balancing. Exercise and sleep go hand in hand. Regular exercise can improve sleep quality, especially in a setting involving natural light, which in turn can improve your exercising routine as well as daytime concentration and daytime sleepiness.
To obtain the best quality sleep possible, keep a regular sleep schedule, sleep in a cool, dark room, do not eat right before bed time, reduce stress, and wake up early. Regular sleep schedules can regulate metabolism and reduce insulin sensitivity. If you are having issues with sleep, supplements like melatonin can help. If issues persist, talk to your doctor to determine solutions.
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