Thursday, January 13, 2011

Sleep and Weight Loss

Hello?!! Is anyone still out there?!

Its been a long time.... A really long time!  I kept thinking I would write a really grand post re-entering the blog sphere but it never seemed to happen,  so I will just pick up blogging where I left off.  I have reasons for not blogging at all in 2010,  but I'll save that for another post.   I have been reading your blogs,  and have missed posting, so I am hoping this is the start of a regular posting routine again.
 
This post I wanted to talk about sleep and its relation to body weight (an important topic for us runners!).

I am historically a yo-yo dieter (+/- 10 lbs).  I lose weight, then I gain weight. I was always able to lose the excess weight easily,  until the last year or so I have noticed it to be much more of a challenge forcing me to take a closer look at exactly what I was putting into my body.

Careful calorie counting,  healthy eating,  lots of cross training later,  I felt frustrated that the weight wasn't budging.  At first I blamed hitting my mid-thirties.  I was always hungry.  I would eat a healthy breakfast, lunch, snack, dinner. I would even blend spinach into shake and my work colleagues thought I was nuts!

 Even with the healthy, six small meals per day,  I would have these INSANE nighttime cravings.  Red wine, cheese, crackers= yum.  Nacho chips + guacamole + wine = double yum.   Cookies + wine =.... you get the idea.

I thought,  this is what getting older meant - loss of muscle, increase of body fat....increase in cravings...

But then I thought of all the fabulously fit people I know,  some who are decades older than me,  and I realized that blaming my weight gain on aging was a cop-out.  What are they doing differently?

In an attempt to tune into reasons for my weight gain/insane appetite a little closer,  I started evaluate my health checklist a little more closely and realized,  I was depriving myself of a basic physiological need:

SLEEP!

I have always been a short-sleeper.  In fact, it wasn't atypical for me to get 5-6 hours. With further research,  I discovered that sleep deprivation (sleeping less than 7 hours a night) can cause:
  • An increase in the hormone Ghrelin which is released to increase appetite.  This explains my late night snacking habits!
  • A decrease in the hormone Leptin,  which basically tells you to control the amount of food you shove in your mouth at any given time.
Basically this results in stuffing yourself with high calorie food and still not feeling very full.  A huge ah ha moment for me...

Also not sleeping can  (source)

• disrupt your metabolism of carbs, causing high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.

•reduces levels of growth hormone - a protein that helps regulate the body's proportions of fat and muscle.

• increase your risk of diabetes

•can increase blood pressure
•can increase the risk of heart disease

So I have been trying to sleep better since mid-December,  and I have noticed a huge difference in my energy level,  and control of my appetite.  I've lost a bit of weight in the process too (although its a work in progress!).  My workouts have also been better since I have been sleeping more. 

So I have moved sleep to the top of my priority list,  even above working out!

Do you sleep enough?  Do you notice a change in your appetite/weight/energy with more or less sleep?

Thanks for reading!

102 comments:

Aron said...

yayyyyyyy!! I am so glad you are back :) I have missed you and enjoyed the comments here and there. Excited you are back though!

What a great post, people forget how important sleep is! When I am off for a night I pay big time, so I can't imagine what an extended period of time will do to your body. Definitely something people should be thinking about!

Marlene said...

So happy to see you pop up in my feed!!! I've missed seeing you around.

I need my sleep to function well. I almost always get 8-9 hours per night, unless I have to be up super early for a run. (I can't go to bed at 8pm!)

I definitely notice that adequate sleep helps with overall well-being.

Jess said...

Welcome back! I hadn't realized it'd been a whole year you were absent, but it had seemed like a long time.

I need lots of sleep, and can, if allowed, easily sleep 12 hours a night. But, generally, I get about 8 and 1/2 to 9 hours of sleep every night. And when I'm able, I also like to sneak in naps.

I may sleep TOO much!

lindsay said...

i was wondering where you disappeared to! sheesh! welcome back :)

MCM Mama said...

So happy to see you back!

I suck at getting enough sleep. I haven't had consistently more than 6-7 hours of sleep a night (and many nights are a lot less) since I had Jones over 9 years ago.

And I'm always craving carbs and have carried five extra pounds for a while...

Laura said...

Welcome back, Marci! So great to hear from you :)

I've been trying to work on my sleep this year too - my goal is to get at least 7 hours/night. Haven't been 100% successful yet, but it's one of my new year's resolutions so I have a year to work on it!

Lily on the Road said...

So glad to have you back in the blogsphere! I was so excited to see you on my sidebar!!

Gah, sleep? Lately I can sleep 10+ hours or more. That is not necessarily a good thing. I'm starting to work on the weight thing too, hate to tell you it does get harder to lose the more "mature" we become and I'm getting closer to 60!!!

Look after yourself and when I'm home more often this year, I'm hoping we can go for a slow run together!

Stephanie said...

Welcome back!

I love sleep and DO go to bed around 8:00 every night.

Vava said...

No, I don't nearly sleep enough for my liking. But it's sure nice to see a new post from you! Welcome back to the virtual world of running related stories and such!

Laura said...

WooHoo! So glad you are blogging again. My sleep has been terrible lately and I really don't know why. I really need a good night's sleep. Ooff..

Nitmos said...

Well, the more I'm awake, the more stuff gets eaten. Just a fact. It's best if I sleep longer.

Tara said...

I am the WORST sleeper ever! I can't sleep for more than 2-3 hours at a time and it takes me forever to fall asleep and to top it all off the slightest noise wakes me up. I have noticed that as I get older this is affecting me much more. I do know when I am having a good sleep cycle where I continuously sleep 6-8 hours I feel SO much better! I'm trying to get back into a routine so I can get out of this sleep rut!


ps...glad you're back :)

Lisa said...

welcome back!

i try to get good sleep, 8-9 hours, but i often find that it is interrupted due to dogs wanting out/in, kids coming in late, etc.

Christina said...

Great post. 6 hours for me is normal, yet its not enough. I struggle with afternoon eating ( and am feeling guilty for my binge tonight) and while I know when I'm tired I eat more in an effort to stay alert but didn't realize the true impact.

Jo Lynn said...

Well, I think I am a decade older than you and I can say that the older you get the harder it is to lose weight. I don't use that as an excuse to get fat, I use it as motivation to move more.
Nice to have you back. I have missed you!!! :)

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Welcome back!

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