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Here Is How Sleep Can Create A Thinner Body

Research shows that sleep loss could lead to increased weight gain – especially around your waist.

In fact, sleep loss has been associated with fatigue, decrease libido, sleepiness, poor attention span, and altered hormone levels.

Sleep loss has also been shown to reduce your free levels of Leptin.

It has been documented that Western societies are chronically sleep deprived, which could lead to a whole host of issues.

It has been shown that roughly 30 percent of people are chronically sleep deprived, which may account for the reason why people tend to overeat or have an increased appetite.

In fact, a new study published the Journal of Clinical Endocrinology and Metabolism, could show a direct link between sleep deprivation and brain activity, and how it relates to appetite and food consumption.

Let me explain…

Sleep Deprivation and Weight Loss

Research has shown that sleep deprivation is linked to increased weight gain.

There are many different factors that account for increased weight gain when discussing your sleeping patterns.

From altered hormone levels to increased appetite for nutrient dense, high-calorie foods, even one night's sleep loss may lead to alterations in your weight.

So far, current research has failed to address the regions of the brain that are associated with sleep loss and increased appetite and poor food choices.

The authors of this study attempted to examine brain activity associated with both a full night’s sleep and a night of sleep deprivation, and how that impacted the participants' appetites when exposed to food images.

They recruited 23 young, healthy males, and subjected them to two consecutive nights of sleep: one full night’s sleep and one sleepless night.

The morning after the sleep/sleep loss night, they assessed neural activity in the brain area (by functional MRI) while looking at high- and low- calorie food options.

Also, hunger ratings and plasma glucose levels were also assessed before the scan, as were appetite ratings in response to the food images after the scan.

One reason why they looked at plasma glucose levels is that low plasma glucose levels could stimulate a response to eat, due to replenishing your blood sugar.

According to their data, they found that sleep deprivation was associated with an increase in activity in the right anterior cingulate cortex region of the brain, which was independent of calorie content and pre-scan hunger ratings.

They concluded that acute sleep loss enhances hedonic stimulus processing in the brain, which could be an underlying reason why people crave more food, regardless of blood glucose levels.

Although this study addresses an area where there is currently very little research, it still needs to be verified by other research before this concept is truly accepted.    Nonetheless, this study does further address the importance of adequate sleep with regards to weight loss or gain, and further strengthens the importance of getting six to eight hours of uninterrupted sleep per night.

So how can you get better sleep at night?  Well, it starts by looking at what type of foods you're eating right before bed ...

Snacking and Sleep

As you know, getting a good night’s rest is extremely important for your health and your weight loss.

The recommendation is 6 to 8 hours of uninterrupted sleep each and every night.  As nice as that sounds, many people struggle to get 5 hours, let alone the recommended 6 to 8 hours.

Although there are many different strategies you can use, one strategy that has been shown to be effective would be to change some of the foods we are eating.

If you want to improve your sleep, you may want to take a look at the 5 foods below and see if you can include them into your nighttime planning for a better night sleep:

1. Almonds

Besides being loaded with healthy fats and vitamin E, almonds may improve your sleep quality with melatonin.

Besides the melatonin, which could produce restful sleep, almonds are also loaded with magnesium, which may also improve sleep quality in people with insomnia.

If you’re going to eat almonds before bed to improve sleep quality, shoot for only a small handful, or 1-ounce of almonds.

2. Chamomile Tea

At night time, many people like to have a warm, soothing cup of tea in order to calm their nerves so they can drift off the never, never land.

However, not all teas are made the same.  One tea, chamomile tea, may be the best tea for putting you to sleep.

Chamomile tea may contain apigenin, which is an antioxidant that binds to certain brain receptors to induce sleepiness and reduce insomnia.

If you’re having a hard time getting to sleep or even staying asleep, then chamomile tea may be one of the best options you can try.

3. Kiwi

I LOVE kiwi!  They are sweet, low-in-calories, and are full of potent vitamins and minerals!

But who knew this tiny fruit is a great way to get to sleep?  I know I didn’t!

Studies directly related to kiwi and sleep show that eating two kiwi fruit, one hour before bed, helped participants fall asleep 42 percent times faster.

And, the participants’ ability to sleep through the night increased by 5 percent and their total sleep time increased by 13 percent.

All because of two little kiwi!

4. Tart Cherry Juice

I am sure that you’ve heard that tart cherry juice may be a great post-workout drink, due to the juices ability to fight inflammation and reduce DOMs.

But did you know it’s also great for improving sleep quality?  It does!

Similar to almonds, tart cherry juice contains a good amount of melatonin, which may be one of nature’s powerful sleep aids.

Those who drink tart cherry juice before bed, have reported longer sleep and improved sleep quality.

5. White Rice

Who would have thought that white rice would have made the list?  But it has.

The reason why white rice has made the list is due to the high glycemic index of this food.  You see, white rice has been stripped of the bran and germ, which lowers the fiber and vitamin and mineral content.

And this makes it rapidly absorbed by your body, therefore promoting a faster increase in blood sugar.

Normally, this would be a bad thing …

But if you’re looking for better sleep, then it may work wonders.  Studies are now showing that eating a high glycemic food, like white rice, may actually improve your sleep quality.

For best results, you should eat 1 cup at least an hour before bedtime to reap the benefits of better, longer, and more restful sleep.

Sleep and Your Health

It has been shown that even one day of sleep deprivation, could lead to alterations in hormones, sleepiness, fatigue, and fogginess.

However, for unknown reasons, sleep loss has been shown to alter brain activity.

According to the results of this study, however, sleep loss could stimulate certain areas of your brain, therefore increasing your appetite and cravings for nutrient dense, calorie-laden foods.

The best ways to lose weight include: a healthy diet, the right exercise plan, and plenty of sleep (> than 6 hours) in order for you to shed fat and keep it off.

 

 

 

WARNING:
High Cortisol Leads To Belly Fat Gain.  See What Our Customers Are Doing To Lower Their Levels

 

 

 

 

 

 

 

Reference:

Benedict C, Brooks SJ, O’Daly OG, Almen MS, Morell A, Aberg K, Gingnell M, Schultes B, Hallschmid M, Broman JE, Larsson EM, Schioth H.  Acute Sleep Deprivation Enhances the Brain’s Response to Hedonic Food Stimuli: An fMRI Study.  JCEM.  2012 March 1;97(3):E443-E447.