Sleep and Weight Gain

I know that many moms, and women in general, do not get enough sleep. We always take of everyone and everything else before ourselves. And, let's be honest; we cannot get anything done until the kids are in bed anyway. Something has to give and usually it is our sleep.

There have been many studies conducted by researchers looking to see if there was a correlation between weight gain and sleep. Big surprise--ladies who get 5 1/2 hours of sleep per night or less weigh MORE than women who sleep 7 hours or more. In fact, these women who sleep less are 32% more likely to have a significant weight gain (33 pounds or more) and 15% more likely to be obese. Women with 6 hours of sleep were 12% more likely to experience a major weight gain and 6% were more likely to be obese. The interesting part is that women who sleep less also EAT LESS.

It may sound a bit confusing--if you are eating less, who cares how much sleep you get. Well, sleep plays a major role in insulin production and hormone levels. Lack of sleep may also increase cortisol, the stress hormone as well as improperly metabolize carbohydrates which can lead to higher levels of glucose and insulin (which can lead to storage of fat and insulin resistance). This combination also leaves women feeling hungry, even when they are not.

According to WebMd, sleep (and the quality of your deep sleep) is extremely important to weight loss. The bottom line is, you HAVE to get 7 hours of sleep to stay healthy. Not only does sleep affect weight, it also affects your mood, your energy levels and cognitive functioning. Here are some tips for catching your zzzzzzzz's and shedding those unwanted pounds:

• Don't go to bed feeling hungry, but don't eat a big meal right before bedtime.
• Exercise regularly, but no sooner than three hours before bedtime.
• Avoid caffeine, nicotine, and alcohol in the late afternoon and evening.
• If you have trouble sleeping at night, don't nap during the day.
• Establish relaxing pre-sleep rituals, such as a warm bath or a few minutes of reading.
• Create a pleasant sleep environment. Make it as dark and quiet as possible.
• If you can't sleep, don't stay in bed fretting. After 30 minutes, go to another room and involve yourself in a relaxing activity until you feel sleepy.

Source: WebMd