A Good Night's Sleep Can Make All the Difference in Your Health
A large latte may not be the only thing you lean towards to get you moving in the morning when you don’t get enough sleep. Studies indicate that there is a significant increase in caloric intake (about 400 calories) after a short sleep cycle. More specifically, the conclusions show that after a poor night’s sleep, people intake more calories from fat and less from protein, while their carb intake remained consistent. BUT, there was no effective change in energy expenditure… meaning people don't typically burn the extra calories the eat when they’re tired, which can be a cause of weight gain.
More than 1/3 of all Americans do not achieve the recommended amount of sleep on a regular basis. Sleep is like food for our brain. Our bodies will crave energy dense foods to supplement a bad sleep cycle. In addition to the cravings, you are likely to feel less energized and choose to skip out on exercise.
With regards to weight loss, many fitness professionals suggest a caloric deficit plan which uses a simple formula to reduce calories by 500/day.
Premise: 3500 calories = 1 pound
500 calories X 7 days = 3500 calories/week.
You do the math. If you want to lose weight, but you take in an extra 400 calories while skipping out on workouts due to fatigue, even if you’re using a caloric deficit plan, the
lack of sleep is far more detrimental to your progress, and your health, than you think.
3 STEPS TO BETTER SLEEP
Don't Sleep In – Our internal clock
is set to a certain time through programming. It is best to create a routine that aids in your body in resting habits.
Bedding/Environment Inventory – Your bedding plays a major role in your level of comfort. It is also critical to consider the environment. Eliminate the distractions that may interrupt your natural sleep process.
Exercise and Nutrition - Our bodies react differently respective to our fitness and eating habits. Reserve “bedtime” for just that. Refrain from eating just before bedtime.
Try implementing these guidelines and start 2021 off rested. Our Good Nights really do lead to Good Mornings.
By: Devin "DC" Campbell
Eat the Frog, Johns Creek