The weight-loss benefits of quality sleep – Time & Money – Greenwood Life

It makes sense that activity plus a healthy diet equals weight loss. But what about weight loss while snoozing? Psychology Today answered in the affirmative:

“Contrary to what many people think, sleep is not an inactive state.” In fact, several functions are active while a body seemingly rests:

• Cells and tissues are repaired.
• Immune system is restored.
• Neural cells and networks of the brain are rebooted.

“For a 150-pound person, the estimated calorie burn over a 7-hour night of rest is just over 440 calories,” stated Psychology Today. “That’s a 40-minute jog on a treadmill.”

However, the June 2019 report indicated five factors that can inhibit sleep and keep an individual from achieving optimum weight loss advantages while sleeping:  

1. Blue light exposure, which can delay melatonin production and alter circadian rhythms (internal clock)
2. Late night bedtimes
3. Late night snacking — especially sugary and salty food and drinks
4. Little-to-no natural daylight exposure
5. Bedroom temperatures that are too hot; “staying cool at night stimulates your metabolism. Essentially, you need to burn more calories to keep warm.”
Eating Well in 2019 offered four more before-bed no-no’s:
6. Caffeine: Some individuals are not affected, but even caffeine consumed in an afternoon can remain in the body and affect sleep patterns.
7. Inactivity during the day: “Burning calories and sleeping better is a double win when trying to lose weight, so establish (and stick with) a regular workout schedule.”
8. Excess alcohol: High in calories, and although it may make an individual fall asleep quickly, it often disrupts sleep patterns.
9. Inadequate hydration: A body needs steady hydration from morning through mid-afternoon so a full night’s rest is possible and necessary bodily functions take place during sleep.

Healthline last November added that quality sleep also helps with weight loss because people tend to have fewer food cravings, especially a desire for high calorie foods: “When combined, changes in hormone production, appetite and cravings induced by inadequate sleep may contribute to increased weight and obesity risk.”

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