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People who sleep less than 6 hours eat more caloric food and their metabolism is slower, which leads to increased fat deposition and guessed what- the fat goes around the waist. This is what I call the Big Bad Fat.
Any stressful situation leads to high adrenaline, cortisol and insulin production, which puts the body in the classic fight or flight mode. Sleep deprivation is a typical chronic stress situation that makes it harder to control cravings because it lowers leptin (hormone that suppresses the appetite) and disrupts the normal ability of the body to control insulin.
What is the result?
The result is lower fat-burning ability of the body, hence the accumulation of fat around the waist.
I want to underscore the importance of both quantity and quality of sleep. It is not only about how many hours you sleep. It is also about how well rested you get up.
Here are some suggestions for improving your sleep and reduce your level of overall stress.
1) Create a routine for bedtime
Go to bed at approximately the same time), don't eat, work or watch TV in bed. Watching TV is particularly harmful. Watch TV in the living room and when it is time to sleep, go to your dark and quiet bedroom. Make sure the temperature in your bedroom is lower than the rest of the house or keep your windows open at night (if possible). Your mind needs to associate the bed with relaxation not with work or watching TV.
2) Avoid food
at least 2 hours before bedtime (especially high in sugar), coffee, caffeinated tea and alcohol). Alcohol also makes you snore. snore. If you are snoring or experiencing other kind of sleep apnea you need professional advice because you don’t get the rest you need and more importantly your heart is not getting a break. It all adds up to and leads to more stress and an increased risk for weight gain, big waistline, high blood pressure and heart disease.
3). Use natural products that contain tryptophan
Tryptophan is known to make sleep come faster. Some people find that a cup of cold milk with a teaspoon of honey help them go to sleep. You may have your own recipe from grand ma- don’t hesitate to try it. Who knows- it might do the magic.
4) Create a relaxing atmosphere before your bedtime.
Don't argue, and don't try to solve all the of the world's problems. Listen or read something that soothes you.
5) No strenuous physical activity
Don't go to the gym at least 2 hours before you go to bed. Never exercise or make a physical effort right before you go to bed.
6) Take a bath with soothing herbs.
7) Mattress, pillow, bed clothing.
Find out how the ancient Chinese art Feng Shui can improve your sleep. Night sweats, and hot flashes can all make it hard to fall asleep and stay asleep.
The condition of your mattress and pillow is very important. Make sure you change your pillow at least once a year and that your mattress and spring box are comfortable. Same goes for your night clothing. Use large, ample clothing, made of natural materials like cotton or silk. Don't go to bed with clothing you wear during the day.
8)To nap or not?
There is nothing wrong if you take a nap during the day. In some European countries they even close the stores to allow employees and customers to have an afternoon nap. If you get a chance- do it- 15-30 min of napping can be very refreshing (speaking from personal experience). Is there anything you can do about it? Yes!
Get started with a tape measure. More Sleep deprivation articles.
Acknowledgement: the image used was created by Blackat (see http://blackat9.tripod.com/
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