Be Sure to Get Your ZZZZ's - the importance of sleep for weight loss.

When working on losing weight often times we just focus on eating smart and moving more.  However, research is showing compelling evidence that sleep is just as important as food and exercise in a healthy weight loss plan.  

A recent commentary in the Canadian Medical Association Journal shows this importance.  Researchers compared data across multiple studies and found a consistent connection between sleep and weight loss.  The more sleep the study participants got, the more effective their weight loss efforts were.  Some potential reasons for this is that sleep deprivation,which is less than 7 hours per night, can stimulate processes in the brain that regulate appetite and weight gain.  

Here are some tips from The Sleep Center at Rocky Mountain Heart and Lung:

• Avoid napping during the day; it can disturb the normal pattern of sleep and wakefulness.
• Avoid stimulants such as caffeine, nicotine, and alcohol too close to bedtime.  While alcohol is well known to speed the onset of sleep, it disrupts sleep in the second half as the body begins to metabolize the alcohol, causing arousal.
• Exercise can promote good sleep.  Vigorous exercise should be taken int he morning or late afternoon. A relaxing exercise, like yoga, can be done before bed to help initiate a restful night's sleep.
• Food can be disruptive right before sleep; stay away from large meals close to bedtime.  Also dietary changes can cause sleep problems. If someone is struggling with a sleep problem, it's not a good time to start experimenting with spicy dishes.  And, remember, chocolate has caffeine.
• Ensure adequate exposure to natural light.  This is particularly important for older people who may not venture outside as frequently as children and adults.  Light exposure helps maintain a healthy sleep-wake cycle.
• Establish a regular, relaxing bedtime routine.  Try to avoid emotionally upsetting conversations and activities before trying to go to sleep.  Don't dwell on, or bring your problems to bed.
• Associate your bed with sleep.  It's not a good idea to use your bed to watch TV, listen to the radio or read.
• Make sure that the sleep environment is pleasant and relaxing.  The bed should be comfortable, the room should not be too hot or cold, or too bright.