• Jeffery Johnson

Sleep Deprivation and Weight Gain

A recent study in the European Journal of Clinical Nutrition found that people who do not get enough sleep consumed extra calories the following day (Khatib, Harding, Darzi, & Pot, 2017). The researchers looked at the differences between sleeping only 3.5 to 5.5 hours per night to those who got 7 to 12 hours per night. They found that the sleep-deprived group consumed an average of 385 extra calories per day! This suggests that proper sleep plays a key role in maintaining energy balance. (NASM) Are you sleeping enough?

Effects of Sleep Deprivation:

  1. An increase in insulin resistance at a cellular-signalling level and increased glucose, insulin and cortisol.

  2. Sleep-deprived individuals consume more calories from fatty foods versus protein.

  3. Sleep-deprived people may also experience a decrease in plasma leptin and an increase in ghrelin, which increase hunger and appetite.

  4. Even a single night of total sleep deprivation can influence energy expenditure and metabolism.

The simple truth is this: God created us uniquely different from all other life. Why not actively care for our bodies by getting 7-9 hours of sleep. If the problem persists, try some of these suggestions:

  1. Limiting daytime naps (or avoiding them altogether)

  2. Refraining from caffeine past noon

  3. Going to bed at the same time each night

  4. Letting your spouse watch the kids for a few hours.

  5. Waking up at the same time every morning

  6. Sticking to your bedtime schedule during weekends and holidays

  7. Spending an hour before bed doing relaxing activities, such as reading, meditating, or taking a bath

  8. Avoiding heavy meals two hours before bedtime

  9. Refraining from using electronic devices right before bed

  10. Exercising regularly, but not in the evening hours close to bedtime

I hope this helps…

Always remember your purpose and your worth net. Never a day are you worth-less, because you’re worth it…And so much more!”

#athletics #rest #growth #sleep #motivation #recovery #weightgain #inspiration

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