Are you hangry? Did you know that you can actually help control your appetite by doing something that is primal and vital to our living? SLEEP! Why in the world do we wear it as a badge of honor that “I only need 4-5 hours of sleep”? In this three-part series on sleep, we will explore why sleep matters to your physical and psychological health, how you can address your sleep patterns and sleep disorders, and some interesting facts you may not realize about what exactly is happening when you are between the sheets.
Sleep will not only help you build muscle, but will also help prevent the “hangry” feeling, which leads to overeating and eating junk. Your mind and your body will thank you for getting more sleep — seven hours to be exact — consistently.
Researchers at Columbia University found that those who sleep less than seven hours weigh more and are at an increased risk of developing diabetes or heart disease. Sleep deprivation is a serious health concern that can also lead to low productivity, depression, Alzheimer’s, mood swings, and eventually death. No wonder the Centers for Disease Control and Prevention have claimed sleep deprivation as a legitimate public health concern!
The three reasons why sleep deprivation is so dangerous are alteration in glucose metabolism, increased appetite, and decreased energy expenditure. For those suffering from thyroid issues, during sleep deprivation, thyroid stimulating hormone (TSH) becomes significantly elevated and remains elevated throughout the day. Not good.
Sleep deprivation can also stop your fitness plan in its tracks. Here’s why:
Increases appetite for junk and for larger portions. Lack of sleep leads to the munchies. Sleep loss triggers chemicals that light up the brain’s pleasure centers in response to food. So, if you take a sleep-deprived nation and fill it with a Starbucks and 7-Eleven on virtually every corner, what do you think you’ll get?
Slows your metabolism: The rate that the body burns calories when at rest is 5 percent higher in people who sleep better, compared with poor sleepers, shows research from Uppsala University in Sweden.
Torches fat loss: A recent study from the University of Chicago found that people who ate the same number of calories but got a sufficient amount of sleep burned more fat than those who got less than 5½ hours sleep.
In our next post about sleep, we will discuss the current topics in sleep issues: increased blue light/screen time; the short-sighted solution of sleep medication (60 million sleep meds dispensed in 2011!); and explore alternatives that can lead to healthy sleep.
So between now and then, your homework is to get some more ZZZZZZs.
Adrien founded Fitness on the Run in 2004 out of her home. Today, “FOR” is home to more than 250 clients, 11 instructors, and hundreds of inspirational success stories. She is passionate about helping others view their fitness as a journey, not a quick fix.
Adrien’s recipe for success has evolved from a rigid training plan of a 4-5 workouts per week. Now, she believes the most important ingredient is making small changes for big results — even if its only five minutes a day. She works daily to help clients understand the three most vital component of a effective fitness program are consistency, sustainability, and fun.
Adrien believes we all benefit from being curious about our bodies and our health and that change is always within reach. She lives a clean lifestyle, insists on getting sufficient quality sleep, and finds ways to manage her stress, typically through dancing with her kids nightly.
Fitness on the Run is Fitness for Life. Combining a focus on strong bodies and strong minds with a robust wellness education program and unparalleled personalized attention, we provide fitness for health, longevity and functionality.
Fitness on the Run
210 N Lee St.,
Alexandria, VA 22314