Most people don't realize the effects of sleep deprivation and how it can affect your health and hamper weight loss efforts.

Numerous studies have found that getting the proper amount of quality sleep actually promotes weight loss. Not only does it hinder weight gain, but it also helps you keep it off.



The belief is that sleep affects our levels of a hormone known as Ghrelin. Ghrelin is a gastrointestinal hormone that regulates the appetite. It is suspected that if we're not getting enough quality sleep, this hormone may be to blame.



The belief being that Ghrelin levels rise when sleep deprived, which stimulates the appetite when we otherwise would feel full, and not feeling full, when we may have only just eaten.



Another hormone known as Leptin may be a secret reason for obesity. This hormone is produced by fat cells, and the Leptin levels tell the brain when we need more food. (or not) The effects of sleep deprivation on Leptin levels is that they rise with sleep, especially a long, quality sleep and conversely the levels drop with a lack-of or poor quality sleep.



This combination of a lack of sleep with these improper hormone levels can really sabotage anybody's weight loss plans. Many people would never suspect a lack of sleep.



Sleep Deprived Equals Weight Gain



Quite simply, it appears the overall effects of sleep deprivation is that we are much more inclined to overeat during those periods when sleep is not adequate.



Studies also indicated that people who suffered the effects of sleep deprivation were 30% more likely to be obese. In addition it showed that women who did get a regular amount of quality sleep, were much more likely to lose weight and to maintain that weight loss.



Personally, I think it's pretty obvious. When you're tired, it's harder to concentrate on anything, and making healthy eating choices is probably not going to be at the top of your list. But when you consistently get a good night sleep, you feel refreshed and you're a lot more likely to care about the choices you make throughout the day, because you feel more awake and alert.



How to Sleep Better - 4 Simple Sleep Tips



#1. Get more light -Our body's Pineal gland produces Melatonin that regulates our wake-sleep cycle. The production of Melatonin is controlled by our exposure to light, preferably sunlight. If an adequate amount of natural light is not obtained during the daylight hours, not enough Melatonin is produced, making it more difficult to sleep.



Conversely, too much artificial light during the evening hours can slow up Melatonin production, throwing off the sleep cycle. So try to limit bright lights, computer time and too much television during the evening. (reading more before bed can be a great help)



#2. Exercise -Around and around we go, we always seem to come back to exercise. Exercise helps to keep us healthy in so many ways and can help us get a great night of sleep as well. Daily exercise will all but ensure it, but not too close to bedtime please.



#3. Stop the Caffeine -I think it's pretty common knowledge by now, caffeine and sleep don't usually mix too well. Don't drink any caffeinated beverages after 12 - 2 pm, that goes for tea as well. A good Chamomile tea however, might be just what the doctor ordered.



#4. Good Nutrition -Eating a healthy nutritious diet is always a good idea, make sure your body gets an adequate supply of vitamins B, C, folic acid, zinc and calcium, especially before bedtime. Adding a multi-vitamin can help too.



If any of these things are suspected problems for you, get to work and you'll be sleeping like a baby in no time. Sleep is so important for physical as well as our mental well-being.



-And it might just be the missing ingredient in your weight loss plans as well.