Obesity, Sleep & The Solotion
I would have to say that one of my biggest challenges in my “Elite Weight Loss Lifestyle” is getting enough, good quality restorative sleep. Anybody who has been in the fitness game for a while knows you need to get your “ZZZZs”. Still, like a lot of hard charging entrepreneurs and motivated changers, we often fail to take notice of the effects of sleep deprivation and sleep disorders related to our weight loss.
Many people have the habit of going without sleep during the weekdays to keep up with their busy schedule and then crash out over the weekends. It’s not uncommon when Friday night rolls around that you’ll find me already in bed after dinner by 19:30! Aside from a good laugh that I’m just getting old, the truth is I am setting myself up for some adverse effects on weight loss and in fact may be counter intuitively to making me fatter.
The body of research that is currently floating around indicates a consensus, “That people who don’t get enough sleep or have a regular sleep schedule are less likely to lose weight than those who do.”
Anyone who has tried to keep up with me on the work side of things knows I often say “I’ll sleep when I’m dead.” Unfortunately, I might be predicting my future by hindering my weight loss instead of trying to sound like a bad ass.
Sleep is an integral part of our lives and one third of our time here is spent in sleep. It’s part of the body’s natural healing and health process. Any attempt to short change this through sheer will, stimulants, or over work can only end up costing us in the long run.
A lack of sleep has been recognized as one of the negative side effects of our fast pace society. Yet, there seems to be a corporate culture badge of honor to forego sleep in order to complete workplace tasks while sacrificing sack time as one of the only ways to be successful. We hear all the hot shot motivational guys touting us to get less sleep and “grind” and “hustle” in order to make it.
It’s no wonder we can see how the energy drink and caffeine market has quadrupled in sales over the last few years. Even here in China, the coffee shop action as grown radically and now delivery makes getting that caffeinated jolt even easier. At first, I personally welcomed this change but now I am really beginning to rethink my position on this.
On average, humans need seven to nine hours of sleep a night. By this standard many people like myself don’t meet the guideline.
Looking at the last century the sleep time average in the USA was nine to ten hours. This number has decreased not only for adults but children as well. Aside from the longer working hours, our desire to keep up with the globalized world has us communicating with different time zones. I have four clocks on my phone for my contacts as many are across the International Date Line.
Speaking of phones…(don’t get me started on that one) the internet and mobile devices fill up most of our time away from work. Face it, we are all doing it. You can look around (if you can take your eyes off your phone…which is probably how you are reading this now) and see that everyone is craned over starting into their black mirror.
Other studies are coming out that between the blue light emitted from mobile devices and the ever improving exciting as hell content, that winding down after work or school is nearly impossible.
So, how does this impact weight loss and weight gain? Staying up late means you’ll be hungry and if you are on a calorie restricted diet this may lead you to cheat a bit or a lot! Late night eating has crashed my fasting window many times and I have to consider that being sleep deprived doesn’t give me the best focus to make good decisions. Eating late at night also adds to the sleep difficulty, as it can make it harder to fall asleep and or reduce the quality of sleep or shorten the time in slumber.
Obesity researchers have concluded that, “consuming most of the calories during the day and then eating late at night is a sure sign of weight gain.” Now that is pretty obvious, but the point is, why set yourself up for failure?
Lack of sleep will also cause weight gain through hormonal responses to the stress of sleep deprivation. This leads to a “sleep debt” and the body will try to recover by giving off the signals to sleep more. So lethargy, brain fog, and general feelings of tiredness will set in along with mood swings and other less than positive states of being.
The Medical Journal of Sleep Disorders added, “Excessive weekend sleep patterns that occur in adults and minors can cause major changes in metabolism and endocrine function that affect our overall weight and health.”
Lack of sleep reduces glucose tolerance, which increase not only weight gain but also the risk of diabetes and cardiovascular disease.
Lack of sleep can increase insulin resistance, which may be a prerequisite for diabetes and is thought to be a contributing factor to obesity and weight gain.
Lack of sleep can increase late levels of the stress hormone cortisol, which inhibits the immune system and increases the susceptibility to disease.
Lack of sleep increases hunger hormones like ghrelin which stimulate appetite and cravings.
Lack of sleep reduces Leptin the hormone that combats ghrelin. As Leptin suppresses our appetite.
These hormonal factors related to sleep deprivation make it much harder to lose weight.
So, I was very interested and excited in the prospect of getting my sleep schedule turned around and under control with something as simple mixing up a drink and letting the natural sleep process take place at the proper time. That’s why many of our athletes here at Elite Lifestyle are making incredible gains in and out of the gym.
Check out these sleep stats!
Ive marked a star on the nights that I took Noxitropin
Here's a progress picture from today's author Rocco
Hes come a very long way, from 385lbs to 295lbs!
He's been a huge inspiration to others trying to lose weight.
If you would like to get in touch with Rocco please scan the QR code below.