Being well rested and getting a full night of sleep can help with losing weight. But it can be difficult after bariatric surgery. Here's some information on the benefits of sleep:
As soon as your head hits the pillow and you drift to sleep your body is hard at work. Without sleep, your body will do some bizarre things to you. After undergoing weight loss surgery your sleeping pattern will not be the same as before. Sleep disturbances happen develope in the hospital. But as soon as you get home its time to get back into your habitual sleeping pattern to aid you in recovery and with weight loss.
According to a study in the American Journal of Clinical Nutrition, sleep-deprived people would find themselves snacking on high-carb items. But why is that? According to WebMD, when the brain is sleep deprived, it dulls the activity in the frontal lobe which controls decision-making and impulse control. Meaning you won’t be making the rational decisions when you’re tired. The brain also looks for something that feels good for its “reward center”, making snacking an easy habit to pick up when tired.
According to SLEEP magazine, insufficient sleep increases hunger and food intake that exceed the energy demand for the body. Meaning it will increase the urge to eat to feel good, not to fulfill hunger. That same study found the excessive food intake from sleep-deprived people contributes to the increased risk of obesity.
Lack of sleep also affects the hormones that will make you feel hungry and full. These are called the ghrelin and leptin. When you’re tired, your body produces more ghrelin and less leptin, signaling your brain to eat something. Being deprived of sleep also impacts your body’s ability to process insulin. When your body does not process insulin, it also has trouble processing fat and ends up storing them, causing extra weight gain. Lack of sleep also affects your metabolism and how your body burns calories.
How much sleep do I need?
Mind you sleeping more does not help you lose weight as much as diet and exercise, but it does restrain you from gaining excess pounds.According to Mayo Clinic, the recommended amount of sleep for adults over the age of 18 are 7 to 9 hours of sleep. Some adults claim they survive on less but this most likely affects brain performance. But everyone is different when it comes to schedules, disorders and weight loss. The best advice we can give if you’re preventing weight gain is to have a routine diet, exercise, and get a full night of sleep.
Tips for Getting a Full Night’s Rest
People have a hard time falling asleep because their mind is racing about the next day or just over thinking about other things. Though it may seem hard to do. Relaxing before bed will make it easier to fall asleep. Most people drink herbal tea, warm drinks, or take part in low-intensity exercises to tire themselves out. Don’t bring work into bed with you. Try relaxation techniques like deep breathing or visualizing before bed.
Establish a schedule.
This may vary to some people you have erratic work schedules but it helps to put your body on some type of sleep schedule. Especially on weekends, don’t sleep in. Having a set bedtime and wake up time will allow your body’s eternal clock fix itself and soon it will be easier to fall asleep at night.
Stay away from technology.
You, like many others with smartphones, can scroll for hours through social media finding the strangest things interesting. Well, stop that. Before you know it, its two hours past bedtime and you are surprisingly still awake due to stimulation of the brain. Keeping technology away an hour before bed can help your brain unwind. Staring at the alarm clock is another problem for some people. Keep the alarm clock as far away from you as you can, but close enough to hear it. Place it under your bed or in your nightstand drawer if need be.
According to Help Guide, “people who exercise regularly sleep better at night and feel less sleepy during the day.” We recommend you get active at least 30 minutes a day. But do not take part in rigorous exercise before bed, you may give yourself too much energy and can’t fall asleep. Try working out three hours earlier than bedtime and you’ll be snoozing before you know it.
This is especially crucial in the late hours of the day. Consuming the right meals can help you fall asleep better but be cautious about what you’re consuming. Don’t eat anything too heavy or large before bed. Try eating at least two to three hours before falling asleep to make sure your body burns off the meal you ate. Something light and without caffeine can help you drift to sleep easier. If you are in the early stages of recovery, diet is not that much of importance yet.
If you have trouble with finding the right foods to eat at night, we have a solution for you.
Check out our choices of meal replacements shakes. We have a large variety of products that will meet any of your specific dietary needs.
Keep the sleeping for night-time only. When you nap you are satisfying your ache to sleep but you will wake up later in the day, probably too close to bedtime. This will make you have an excess amount of energy before bed, and it becomes harder for you to fall asleep a second time.
Have a quiet environment.
Too much noise, an uncomfortable bed, or having the night sweats can keep anyone up for hours at night. The silence soothes, having clean and cozy bed sheets relaxes you, and keeping a decent cool temperature can give you a great night of sleep. Keep the lights off. It’s easier to sleep in the dark.
Vitamins can help too.
Believe it or not even your supplements can help you fall asleep as well. According to EVitamins.com, these vitamins can help sleep effectively so you can wake up in the morning ready for your day. During the recovery stage, your doctor will have you take supplements to ensure a quick recovery time as well.
Luckily we also sell most of these vitamin supplements on our online store.Check out our choice of bariatric friendly vitamins and supplements that will help you sleep and lose weight.
According to Livestrong, researchers have found taking calcium supplements before bed can help you fall asleep and stay asleep. Calcium also helps support strong bones, muscle function, nerve transmission and hormonal secretion. This strengthens your nervous system and can also calm it too. Easing you to relax before bed.
Vitamin C also helps with your ability to sleep. It also helps those with Restless Leg Syndrome, unpleasant sensations in the legs that cause you to move them, in preventing an increase of activity at night. A study shown when taking vitamin C patients reported an improvement in their sleep, according to a study by Sleep Medicine.
There is also a connection between iron deficiency and restless leg syndrome. Restless Leg Syndrome possibly reflects insufficient levels of iron and ferritin within the body. Iron deficiency is also tied to Periodic Limb Movement Disorder, which causes repetitive movement in the legs during sleep. This will prevent you from receiving a full night of sleep. Ask your doctor if increasing iron levels will help if you have these symptoms.
Often found commonly in multivitamins, Vitamin D can help you fight sleep deprivation. According to Sleep Doctor, “research indicated that Vitamin D may influence both sleep quality and sleep measure. Researchers analyzed the sleep patterns and Vitamin D levels among a group of older, adult men and found that Vitamin D deficiency was associated with less sleep overall and with more disrupted sleep.”
These vitamins affect the development of melatonin. It assists the penal gland with producing a sufficient amount in the body. A lack of melatonin has been linked with sleep deprivation and some sleeping disorders.
Other benefits of sleep
According to WebMD, there are several other reasons hitting the hay is beneficial to the body. More sleep can also:
There are several diseases and illnesses that are linked to lack of sleep according to researchers. Diseases and illnesses like obesity, diabetes, cardiovascular disease, and the common cold are affected by sleep. Though sleeping may not prevent these diseases, having a better night’s rest can lower the risk of these developments. Sleep has been proven to help strengthen your immune system.
Better sex life
According to Splinter News, studies have linked lack of sleep with a lower sex drive.Studies done on college students at the University of Michigan Medical concluded: “every extra hour of sleep women received made them 14 percent more likely to engage in a partnered sexual activity.” Meaning more sleep equals more sex, not just in women either.
Face it, when you’re tired your cranky until you can get to your morning cup of coffee. Sleeping the full recommendation of eight hours can help regulate your emotions in the morning. Lack of sleep can make you feel sad, hysterical, or just not yourself.
Helps you focus
According to Web MD, sleep deprivations impairs your attention and decision-making. Remember not getting enough sleep before a big test? Studies have shown not enough sleep will lower test scores as compared to being well rested.
Sleep plays a crucial role in helping you focus and helping you remember which is essential for the learning process. According to Healthy Sleep, research has suggested that memory consolidation takes place during sleep through the strengthening of the neural connections that help sustain our memories.
Now that we have presented all this information to you about the sleep and how it can alter the body. We hope you get a good night’s sleep tonight.