Fall is in full swing and winter is right around the corner, which means it’s the perfect time to start prepping your summer body. If you’re among the half of all Americans who want to lose weight, you may be happy to know the key to shedding pounds may be in your sleep.
Catching an extra hour of ZZZs every night can give your brain the power it needs to balance appetite-controlling hormones and make wise decisions that will help you get beach-ready for summer.
“Almost a third of Americans are not getting enough sleep, so it makes sense that 160 million Americans are overweight or obese,” says Dr. Olusegun Apata, a pulmonologist, critical care physician and sleep specialist with Advocate Trinity Hospital in Chicago. “Being short on sleep makes people fat.”
“Most people need between seven and nine hours of good-quality, uninterrupted sleep every night. When you are properly rested, your body will make enough of the hormone, leptin, which signals your brain to stop eating when you’re full. Your body will also produce less of the hormone, ghrelin, which tells the brain you’re hungry when you get enough sleep. Ghrelin is often to blame for junk food cravings late at night and when you are tired,” says Dr. Apata.
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“This time of year, it’s easy to feel more motivated… But it’s critical that we schedule enough time for sleep – our overall health and waistlines depend on it,” says Dr. Apata.
Dr. Apata suggests adding “sleep time” to your calendar and then following these sleep hygiene tips to keep your appointment with the Sandman:
Go to bed and wake up at the same time every night – even on weekends and vacations
Get at least seven hours of sleep, even if that means
going to bed earlier than normal
Exercise regularly
Eat a healthy diet and avoid consuming caffeine
Establish a relaxing bedtime routine
Turn off electronic devices 30 minutes before bedtime
Set the mood for sleep by dimming the lights, making your bedroom a quiet, relaxing place and keeping the room temperature cool and comfortable
Reduce your fluid intake before bedtime
Resist heavy meals before bedtime. Have a light, healthy snack if you’re hungry
If you don’t fall asleep after 20 minutes of trying, get out of the bed.
About Advocate Trinity Hospital:
Providing healthcare on the Southeast Side of Chicago for more than 120 years, Advocate Trinity Hospital is a 205-bed not-for-profit healthcare facility and a designated Stroke Ready Facility, Part of Advocate Health Care—Illinois’ largest fully-integrated healthcare delivery system—Advocate Trinity offers a full range of inpatient and outpatient services, as well as a variety of community outreach programs. For more information about Advocate Trinity, please visit: https://www.advocatehealth.com/trin/
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