The Sleep-Weight Connection

Hey there, long time since I wrote, but here a new theme that seems to matter

1. Hormonal Havoc Sleep regulates two critical hormones that control hunger:

• Leptin: Signals fullness and suppresses appetite.

• Ghrelin: Stimulates hunger.

When you don’t get enough sleep, leptin levels drop while ghrelin levels rise, leaving you feeling hungrier and less satisfied after meals. This hormonal imbalance makes overeating, especially craving high-calorie comfort foods, more likely.

2. Increased Cortisol Sleep deprivation raises cortisol, the stress hormone, which is the counter hormone to melatonin the sleep hormone. Elevated cortisol not only encourages fat storage, particularly around the midsection, but it can also lead to insulin resistance, making weight loss even more difficult.

3. Disrupted Insulin Sensitivity A single night of poor sleep can reduce insulin sensitivity by up to 30%. Insulin is responsible for regulating blood sugar levels, and reduced sensitivity means your body struggles to process glucose efficiently, leading to fat storage rather than fat burning.

Behavioral Impacts of Sleep Deprivation

1. Impulse Control Weakens Sleep loss affects the brain's prefrontal cortex, which governs decision-making and impulse control. When you’re tired, you're more likely to reach for that donut or skip a workout, even when you know better.

2. Increased Cravings Sleep-deprived individuals often crave sugary and fatty foods because the brain seeks quick energy sources. This can sabotage calorie goals and derail even the most disciplined eating plans.

3. Reduced Energy for Exercise Lack of sleep zaps your energy and motivation, making it harder to stick to your fitness routine. Even if you make it to the gym, your performance is likely to suffer, leading to fewer calories burned and energy dips afterwards.

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The Vicious Cycle: Sleep and Weight Gain

Not only does poor sleep make losing weight harder, but it can also lead to weight gain. Excess weight increases the risk of sleep disorders like obstructive sleep apnea, creating a feedback loop where poor sleep and weight gain reinforce each other.

Tips to Optimize Sleep for Weight Loss

If sleep deprivation is hindering your weight loss journey, here are some practical tips to improve your sleep quality:

1. Stick to a Schedule: Go to bed and wake up at the same time every day - preferably between 10-11pm, even on weekends. Especially deep sleep is when you loose weight best, in order to fall into the deep sleep, it takes the body about 2 hours.

2. Detoxification of the Liver During Sleep: The liver detoxifies most effectively when the body is at rest, free from digestion, movement, or mental activity—during deep sleep. According to TCM and modern science, the liver's detox peak is between 1-3 am, requiring you to be in deep sleep by then. As it takes about 2 hours to reach deep sleep, an early bedtime is essential.

3. Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and blackout curtains. Make also sure not to have a "busy shelf" next to your bed.

4. Limit Stimulants: Avoid caffeine and alcohol, especially in the afternoon and evening.

5. Wind Down: Establish a calming bedtime routine, like reading, meditation, or a warm bath. If you have a partner or pet, cuddle in bed or have a cuddle sheet.

6. Heavy blanket: There are heavy blankets you can get of 6-12kg. The ygive te

7. Screen-Free Time: Avoid screens an hour before bed to reduce exposure to blue light, which disrupts melatonin production.

8. Prioritize Sleep: Treat sleep as an essential part of your weight-loss strategy, not a luxury.

Final Thoughts

Losing weight is about more than calories in versus calories out—it’s a holistic process where sleep plays a central role. By improving your sleep hygiene, you can regulate hormones, enhance your energy levels, and make healthier decisions that support your weight loss goals. An important aspect of sleep is to allow yourself to rest and take care of yourself.

Selfcare is selflove and acceptance.

I am looking forwards to support you on your health journey

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