Week 8: Zzzzzz

I was up till 1:30 a.m. trying to see if some of the states were ever going to count their votes.  Then I gave up and went to bed.

Which brings me to my topic for this week... lack of sleep can hinder weight loss.

According to Harvard, there are several research studies that show a higher risk of weight gain for those who do not get enough sleep, compared to those who sleep 7-8 hours a night.

Why is this?

Researchers speculate that chronic sleep deprivation leads to weight gain because (1) it increases how much a person eats, and/or (2) it affects how much energy a person burns.

(1) Sleep deprivation may increase in calorie intake due to:

• Increasing hunger by altering the hormones that control hunger
• Giving people more time to eat
• Prompting less healthy food choices, including more snacking and eating out 

(2) Sleep deprivation might decrease energy expenditure because:

• Decrease in physical activity and exercise
• Sleep deprivation tends to lower body temperature, which may decrease metabolism

There is also a link between sleeping too much and obesity, but the causation is reversed.  Issues such as sleep apnea, obstructive lung disease,  depression, or cancer may be obesity-related, which causes the increase in hours sleeping.

You can read more about this on their website by clicking here.

If you have problems falling asleep, try the following routine:

During the day
Even doing half of the recommended weekly 150 minutes of moderate activity and 2 muscle-training sessions has been shown to reduce sleep problems in women by regulating body temperature and reducing depression and anxiety.

Two hours before bedtime
Mimic twilight by lowering the lights.  Also consider the color of the light.  Harsh white light like you get from fluorescent bulbs have a blue component that suppresses the body's release of melatonin.  Shop for bulbs that say "soft" or "warm" with 3000 kelvins or less.

One hour before bedtime
Dim your screens (TV or computer), which emit even more blue light than your light bulbs.  That light, plus all the brain-stimulation you get from exciting or disturbing content, will keep your mind churning.

Half hour before bedtime
Turn off your screens.  Experts recommend reading a book by dim lamp light.  Avoid any exciting books, or anything related to work or school.  It's chill down time.

I found an old SNL bit to share:

If you are still reading at this point, you will be happy to know that I finally ran out of topics to ramble about!  I hope somebody out there learned something new that was useful, or at least got a chuckle. :)  Keep those updated weights coming!

I will post again when I have some news, an incredible revelation, or an enormous amount of coffee intake.

Goodnight!
Fatniss