Connect with us

Thai Life

Excuse Buster: Sleep tight and lose weight

Published

 on 

PHUKET: Very often people come to me asking for a “revolutionary” exercise and diet program. Success however, doesn’t result from a trendy new work-out routine, but from getting the basics right – and sleep is one of those basics.

To all you late night owls out there, I’m talking to you!

Sleep plays one of the most profound roles in health and fat-loss endeavors, through the regulation of hormones. If you fail to acknowledge the role of sleep, and instead continue to push on with those late nights, your results could be very disappointing.

Here are some important hormones, and the negative effect that sleep deprivation can have on their performance, and subsequently, on your weight-loss success.

Thyroid Stimulating Hormone (TSH): it regulates the function of the thyroid hormones T3 and T4 to help control your body’s metabolism, or rate of burning fuel. Lack of decent sleep reduces TSH, which leads to a slower metabolism and less energy.

Leptin: it plays a key role in regulating energy intake and energy expenditure by inhibiting appetite and increasing the feeling of fullness. Not getting enough shut eye reduces leptin levels, which can result in overeating.

Ghrelin: it is leptin’s counterpart. It stimulates hunger, increasing before meals and decreasing after meals. Pulling multiple all-nighters can increase ghrelin levels, which can also lead to overeating.

“If your goal is to lose fat, skipping sleep is like poking sticks in your bicycle wheels,” once said Dr Plamen Penev, sleep expert and Assistant Professor of Medicine at the University of Chicago.

“We have evidence that the amount of sleep makes a big difference on the results of dietary interventions. One should not ignore the way they sleep when going on a diet. Obtaining adequate sleep may enhance the beneficial effects of a diet. Not getting enough sleep could defeat the desired effects,” he wrote in the Annals of Internal Medicine.

Besides being imperative for proper hormone performance, sleep is one of the most basic human needs. It is required for a number of the body’s essential functions: proper brain function; regulation of metabolism; maintaining memory and mood; stimulation of the immune system; and regeneration and repair of every cell in the body. It can even aid in anti-aging and keep you looking younger much longer.

In short, get good quality sleep, and plenty of it, and you will set yourself up for success.

Here are 10 strategies for having a better night’s rest so you can get your body back on track:

1. Start slowly. Try getting into bed 10-20 minutes earlier each night.

2. Sleep in a completely dark room; turn your bedroom into a cave.

3. Dim the lights at least one hour before bed. Artificial light suppresses and delays melatonin production.

4. Food can play a big role in being able to fall asleep and the quality of sleep. I have learned through experience that eating schedules differ for everyone; some need two hours after eating before they can fall sleep and others need to indulge in a small snack before bed. Listen to your body to find out what is best for you.

5. Exercise during the day.

6. Turn off the computer, TV, and as many electrical devices as early as possible. The brain stimulation caused by devices affects the pineal gland and causes it to secrete less melatonin.

7. “Download the day” before getting into bed by writing in a journal.

8. Take a nice, relaxing bath with Epsom or dead sea salts and baking soda in the evening.

9. Make use of essential oils like lavender and chamomile, and, if necessary, try supplements like Valerian root.

10. The bedroom is for sleeping – and for fun – so, if you have a TV in there, get rid of it!

Craig Burton is a nutritional expert with more than 15 years of experience at the forefront of the health and well-being field. He offers a high-level of his expertise in functional training and nutrition, focusing on detoxification, food intolerance and nutrient deficiency. For more information about Craig and his services, visit thevitruvianmethod.com

— Craig Burton

 

Get more from The Thaiger

Join the conversation and have your say on Thailand news published on The Thaiger.

Thaiger Talk is our new Thaiger Community where you can join the discussion on everything happening in Thailand right now.

Please note that articles are not posted to the forum instantly and can take up to 20 min before being visible. Click for more information and the Thaiger Talk Guidelines.

Click to comment

You must be logged in to post a comment Login

Leave a Reply

Archiving articles from the Phuket Gazette circa 1998 - 2017. View the Phuket Gazette online archive and Digital Gazette PDF Prints.

Follow Thaiger by email:

Teaching in Thailand15 mins ago

How to land an English teaching job in Thailand

Tourism16 mins ago

Cruise brings 600 tourists to Koh Samui

Politics25 mins ago

Bangladeshi-Burmese border conference offers model for Thailand

Sponsored2 hours ago

What makes Tops Fine Food the ideal place to shop for premium food in Bangkok

Press Room26 mins ago

BKFC Asia 4: The Big Bash announced for December 10

Pattaya32 mins ago

Pattaya hotel thieves snatch valuables from Thai and Dutch tourists

Thailand32 mins ago

Thai gold necklace thief escapes arrest by swimming to Myanmar

Join the conversation on the Thaiger Talk forums today!
China1 hour ago

People of China protest on streets over mainland’s zero-Covid policy

World2 hours ago

Iranian Kurdish football player arrested after speaking out

Tourism2 hours ago

Thailand’s monkey feast festival in Lopburi attracts raucous crowd

Travel2 hours ago

Eat, pray, sleep Bali-Style- how I escaped the box

Thailand3 hours ago

World Cup to be shown in Thai prison | GMT

Crime19 hours ago

Angry woman sets fire to her boyfriend’s Pattaya room

Thailand20 hours ago

Explore Thailand’s least visited city in the South!

Pattaya20 hours ago

Newborn baby found in Pattaya trash can

Crime20 hours ago

Poll examines sexual violence causes, definitions

Thailand1 year ago

Morning Top Stories Thailand | Police to end protests, Human Trafficking | September 14

Thailand2 years ago

Thailand News Today | Thai Airways in rehab, All go for Songkran | March 4

Tourism2 years ago

Phuket’s nightlife. Yes, bars and clubs are still open | VIDEO

Phuket2 years ago

Thailand News Today | Covid passport talks, Thai Airways heads to court | March 2

Tourism2 years ago

Phuket Thai food treats you need to try | VIDEO

Thailand2 years ago

Thailand News Today | Bars, pubs and restaurants ‘sort of’ back to normal | Feb 23

Tourism2 years ago

In search of Cat & Dog Cafés in Phuket Town | VIDEO

Thailand2 years ago

Thailand News Today | Gambling crackdown, Seafood market to reopen, Vlogger challenge | Jan 21

Thailand2 years ago

Thailand News Today | Covid testing for visas, Business impact, Vaccine approval | January 19

Thailand2 years ago

Thailand News Today | Weekend Bangkok bombs, Thailand fires, Covid update | January 18

Thailand2 years ago

Thailand News Today | Stray car on runway, Indonesian quake, 300 baht tourist fee | January 15

Thailand2 years ago

Thailand News Today | Governor off respirator, sex-trafficking arrest, condo prices falling | January 14

Thailand2 years ago

Thailand News Today | Chinese vaccine, Thailand ‘drug hub’, Covid update | January 13

Thailand2 years ago

Thailand News Today | Bangkok may ease restrictions, Phuket bar curfew, Vaccine roll out | January 12

Thailand2 years ago

Thailand News Today | Covid latest, Cockfights closed down, Bryde’s Whale beached | January 11

Trending