Sleep deprivation means not getting the sufficient sleeping time that your body needs to be well rested.
We all have a sleepless night now and then, but when it’s chronic, insufficient sleep wreaks havoc on your health. Over time you’ll experience fatigue, clumsiness, brain fog, memory loss–not to mention weight fluctuations.
Just losing 30 minutes of sleep can promote weight gain and blood sugar imbalances, says Science Daily.
“Lack of sleep is so pervasive that the Centers for Disease Control (CDC) declared these disorders a public health epidemic a few years ago,” said a spokesperson for BedrMattress. “Now the sleep experts at BedrMattress are going to offer their expertise with some tips on sleep.”
SLEEP IS A WEIGHTY ISSUE
Dark circles and under eye bags are bad enough, but lack of sleep can make your weight go up and down.
All organs and parts of the body are affected. All processes in the body are controlled by your hormones–and less sleeping results in hormonal changes that cause weight fluctuations.
There are three hormones directly related to appetite and energy.
- Ghrelin is the reason you might be hungry, even after a big meal. In fact, it’s called the “hunger hormone.” When you lose sleep, your body becomes flooded with it.
- Cortisol. This is the ‘fight or flight’ stress hormone that often blamed for those “muffin tops.” In moderate does, cortisol is okay, but a chronic excess wreaks havoc. Remember, cortisol is what makes you ready to run from danger, so it spikes blood sugar, making you able to run from that tiger. Problem is, there’s usually no tiger in the middle of the night, so you just toss and turn while your blood sugar goes up and down–and that wreaks havoc with insulin, known as the “fat storage” hormone.
- Leptin: This is, for the most part, a hormonal good guy. It moderates appetite and increases energy–you want more of it, but you won’t get it if you don’t sleep, because leptin levels decrease as sleep decreases.
The big thing is just plain common sense. When we’re tired, we often reach for sugary, high fat “comfort” foods. Do you really feel like preparing a healthy meal if you’re tired? Probably not, so you might reach for some salty, highly processed convenience foods.
THE SLEEP FIX
If you have trouble sleeping, the pros at BedrMattress suggest:
- Prepare for sleep. Just as you’d get a baby ready for bed, get yourself ready as well. One hour before sleep, turn off electronic devices, read, take a warm bath–make yourself drowsy.
- Avoid blue light. Blue light is what comes out of the computer, television or electronic devices. It’s best to avoid them as much as possible, but if you absolutely must use them an hour or two before bed, invest in a pair of those orange glasses to block that light.
- Use a white noise box. This will block outside noise, needed especially if you have noisy neighbors.
- Try to spend the first 30 minutes in sunlight. If you can’t go outside, open the curtains and drapes upon rising. The sunlight will help you reset your circadian rhythms which regulate sleep.
- Check your mattress. The a lumpy, worn mattress or the wrong firmness could be the culprit says BedrMattress. If it needs replacing, don’t forget about the box spring–that’s the foundation of your sleep set.