Sleep Habits & Weight: How Are They Connected?

This is a summarized version of an article from Everyday Health.  Read original article at Everyday Health

The Yolk

• We often overlook sleep as part of a healthy lifestyle
• When we don’t sleep well, two key hormones change your appetite
  • Ghrelin and Leptin regulate the body’s hunger and satiety
  • We will more readily reach for quick snacks and sugary food
• Less sleep creates less time for moving and more time for eating
• Sleep 7-8 hours but don’t sleep too much as that can have the same effects
• The article mentions the following helping with sleep:
  • moving more
  • sunlight
  • eating well
  • no caffeine or alcohol hours before bed
  • no smoking

Perspective

• There is nothing new in this article that most people don’t know already.
• Sleep will maintain a healthy weight, brain, and overall body.
• Be aware of eating habits when you don’t sleep well
• Try for 7-8 hours of sleep per night

Research & Resources

• Association between reduced sleep and weight gain in women
• The bidirectional relationship between exercise and sleep: Implications for exercise adherence and sleep improvement
• The Association Between Sleep Duration and Weight Gain in Adults: A 6-Year Prospective Study from the Quebec Family Study

Recommendations

• If you have trouble sleeping, I have found benefit from using these:
  • Game changer – a weighted blanket (should be about 10% of body weight)
  • Magnesium Calm gummies
  • CBD oil