Are You Getting Enough Sleep?

Lord knows I don't get enough sleep!  This is a summary of great information from FitDay.com.  Enjoy!

Are You Getting Enough Sleep?

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The best diet plan is one that involves a moderate diet, adequate exercise and the right amount of sleep. When you feel rested, your body and your mind will work together to take off the pounds.  When you are sleep-deprived, it is difficult to focus your attention enough to be as effective as you can be. Chronic sleep deprivation has also been linked with obesity, diabetes, memory loss and hypertension. Not sleeping enough also increases the severity of age-related illnesses.

The Best Diet Plan and Adequate Sleep

The best diet plan also incorporates enough sleep.  Aim to get between seven and eight hours of sleep each night. Here are a few tips to get a good night's sleep:

• If you have trouble falling asleep at night, be sure to get into a nighttime routine that signals your body that it's time for sleep. Find ways to relax your body and mind. 
• Avoid electronic devices--turn off the television, resist the temptation to check your email or various social networking websites and put down your cell phone. The light emitted from these devices can inhibit slumber. 
• Perform relaxing activities, such as reading, journaling, drinking warm herbal tea or taking a hot bath. 
• Avoid consuming caffeinated beverages such as coffee or tea at least four hours before bed. Speaking of beverages, don't gulp down too much of any beverage before going to bed to prevent frequent nighttime bathroom trips. 
• It's also best to avoid exercising (especially vigorous exercise) close to bed-time, specifically within three hours of hitting the sack.

Hormonal Changes Due to Inadequate Sleep 

When it comes to dieting, proper sleep plays a very distinct role. Research indicates that sleep deprivation impacts your hormone levels. When you don’t sleep enough, your body experiences increases in ghrelin, a hormone that stimulates your appetite. As a result, you will find yourself feeling hungrier even though you have eaten adequate portions.

Additionally, as a result of sleep deprivation, your body’s leptin levels decrease. Leptin is a hormone that is produced in the fat cells and alerts your brain when you are satiated. When you do not sleep enough, lower leptin levels keep you from feeling full. As a result of lower leptin levels and higher ghrelin levels, you will be hungrier and unable to feel full until you eat larger meals.

Snacking More When Sleep Deprived
When you feel tired or low on energy, you typically reach for starchy comfort foods to give you that quick burst of energy you need to make it through your hectic day. There is a scientific reason you crave those starchy foods when your energy levels start to plummet. These foods are predominantly made up of simple carbohydrates, which means they are broken down quickly and the glucose is absorbed into your bloodstream, providing you that quick burst of energy. The problem is that these foods are oftentimes loaded with fat and sugar.

Original articles can be found here.