The best diet plan involves adequate sleep. Not sleeping enough impacts your body’s physiology. These physiological changes involve an increase in appetite and a decreased ability to feel satiated from normal food portions. Additionally, sleep deprivation can lead to decreased will power during dieting and a reduced desire to exercise.
The Health Consequences of Inadequate Sleep
Most experts recommend about 8 hours of sleep each night. You need adequate sleep to focus at work, learn properly in school and to consolidate new information. When you are sleep-deprived, it is difficult to focus your attention enough to be as effective as you can be. Chronic sleep deprivation has also been linked with obesity, diabetes, memory loss and hypertension. Not sleeping enough also increases the severity of age-related illnesses.
Hormonal Changes Due to Inadequate Sleep
When it comes to dieting, proper sleep plays a very distinct role. Research indicates that sleep deprivation impacts your hormone levels. When you don’t sleep enough, your body experiences increases in ghrelin, a hormone that stimulates your appetite. As a result, you will find yourself feeling hungrier even though you have eaten adequate portions.
Additionally, as a result of sleep deprivation, your body’s leptin levels decrease. Leptin is a hormone that is produced in the fat cells and alerts your brain when you are satiated. When you do not sleep enough, lower leptin levels keep you from feeling full. As a result of lower leptin levels and higher ghrelin levels, you will be hungrier and unable to feel full until you eat larger meals.
Snacking More When Sleep Deprived
In addition to these changes, sleepiness and fatigue can lead to feelings of irritability and reduced will power. If you are running on four hours of sleep and have to push through a stressful day at work, it is more likely that you will go off your diet or visit the office vending machine to both feed your increased hunger and to alleviate your irritability and stress.
The Best Diet Plan and Adequate Sleep
The best diet plan incorporates enough sleep. There are many reasons why people do not sleep enough each night. Some situations, such as tending to a baby in the middle of the night, are unavoidable. However, in other circumstances, there are things you can do to sleep peacefully through the night.
Think about the reasons behind your sleep deprivation. Invest in an eye cover and ear plugs to block out disturbing light and noise. If you feel stressed or anxious and this makes it difficult to fall asleep, find ways to relax before bedtime. Avoid consuming caffeine close to bedtime. Play relaxing music before bed. Instead of watching stress-causing television shows or the late-night news, maybe read a book or establish a meditation practice. Taking a warm nighttime bath can also help to relax your body and your mind.
The best diet plan is one that involves a moderate diet, adequate exercise and the right amount of sleep. When you feel rested, your body and your mind will work together to take off the pounds.