Is sleep interfering with weight loss?

What is the last thing you do before falling asleep?
The first thing you do when you wake up?
How many hours of sleep do you get?
Do you feel rested? Recharged? Awake?

Why is sleep so important?

​Sleep should be the #1 priority, even more important than diet and exercise.  Yet 35% of Americans are not getting the recommended amount of sleep to recharge and reset the body for optimal health. Sleep is often sacrificed when we feel like we "don't have time" and need to borrow from somewhere else in our given 24 hours.
In a world full of technology, undoubtedly you take time each night to plug in your devices so they are fully charged for the next day. But what happens when you don't charge that phone or tablet to 100%? 
Your body needs recharging too...and it takes about 7-8 hours for adults to recharge to 100%.  During these 7-8 hours your body is:

• repairing damage done from a day of hard work and environmental exposure
• boosting your immune system
• removing dead cells and replacing them with healthy ones
• building muscle and tissue
• recharging the brain
• balancing hormones that support mood and healthy weight

So all of this goes on, and all you have to do is snooze!

Deep Sleep

There are 4 stages of sleep.  Stage 1 is that moment of drowsiness as you lie down and begin to fall asleep. Stage two follows a few minutes later, heart rate begins to slow and your body temperature drops.  Stage 3 is a deeper sleep where muscles begin to relax, breathing slows and blood pressure drops.  Entering into the Rapid Eye Movement (REM) stage is the deepest stage where dreaming happens.
Stages 3 and REM is where the magic happens.  However, not everyone reaches these stages, resulting in feeling fatigued and lethargic upon waking the following morning.

Sleep and Hormones

Human Growth Hormone or HGH is a chemical secreted by the pituitary gland. It was highly active during those awkward stages of puberty and responsible for growth spurts and muscle development. Thankfully those times are behind us, but HGH is still working long after the past growth spurt and acne breakout!
According to Dr. Josh Axe, "Adequate HGH levels help women improve an appropriate body-fat ratio and elasticity in skin. Risk of osteoporosis is reduced when HGH levels in women are balanced."  Levels of HGH begin dropping as early as the 20's and could result in

• hair loss
• fatigue
  
• depression
  
• lack of concentration
  
• Increased LDL (bad( Cholesterol
• Insulin Resistance 
• Weight gain

But what does this have to do with sleep?  While there are a million supplements to increase HGH, sleep is one of the best things you can do to boost your levels.  HGH is most active during the deep stages of sleep.  If you are not reaching this point, your waistline will suffer.  If you do plan to supplement sleep with an OTC supplement, please check with your doctor for possible interactions.

You sleep, but don't feel rested or recharged...why?

There are lots of things that affect the type of sleep we get.  If you are spending most of your slumbering hours in Stages 1 and 2, you are not in recharge mode.  Setting yourself and your environment up for good sleep will have a profound impact on all areas of your health and well-being.
Here are a few things you can start doing tonight to ensure a restful night of sweet dreams:

1. Set a bedtime and wake time and stick to it that means even on weekends and holidays, you want to stick to a similar schedule whenever possible.
2. Pay attention to your Circadian Rhythm this is your natural sleep wake cycle.  When the sun goes down and darkness ensues, a teeny tiny gland in the brain called the pineal gland releases a powerful hormone call melatonin.  This hormone promotes healthy sleep and is crucial to feeling well rested in the morning. 
3. Turn off the lights and unplug Artificial light and technology has the pineal gland thinking it is perpetually day time and does not begin to put the body into rest mode.  In fact, it could take up to two hours AFTER turning off artificial lights for Melatonin to start working...digging into your precious 7-8 hours of sleep you planned for.
4. Set up an environment for sleep your bed is for sleep only (private partner "recreational" activities are the only exception...wink wink).  This is not your office, not your Netflix theater, not your dining room table.  This is a place for sleep. Your brain gets used to what it "should" be doing in certain environments, and if you consistently answer emails and get work done, your brain will stay awake for this.  Create a relaxing environment.  Clear any clutter.  Wash linens routinely.  Set the temperature to 60-67 degrees and make the room as dark as possible by turning off all lights (including the light from a phone in the background...charge electronics OUTSIDE of the bedroom) and using room darkening shades.
5. Create a relaxing routine set a timer on your phone to remind you to unplug and begin the power down sequence.  Dim the lights in your home and choose relaxing activities that set your body up for sleep success:
   1. practice a sleep promoting yoga sequence or try a body scan meditation to relax
   2. a warm bath with epsom salts and lavender can ease tired muscles and induce relaxation
   3. keep a gratitude journal and list three things from the day that you are grateful for
   4. turn the lights off and listen to the peace and quiet or practice a body visualization where you start at the toes and mindfully relax them, moving up through the legs, torso, arms, neck and head until you are fully relaxed.
   5. Using an essential oil diffuser with relaxing scents can be helpful. You can find my favorites here.

Sweet Dreams

I wish you health, happiness and sweet dreams!
If you would like to learn more about healthy sleep hygiene or support in creating your own healthy sleep habits, please contact me. I would love to work with you to create restful sleep.