Nutrition Notes With Ilana Muhlstein—Why Not Sleeping Gets In The Way Of Weight Loss
Posted Friday, August 9, 2019 - 8:30 pm
Here are six things you need to know:
1. Why Not Sleeping Causes Weight Gain —A lack of sleep causes the body to decrease levels of leptin and increase the levels of ghrelin in the body, making you feel extra hungry. Leptin is produced by the body’s fat cells and suppresses the feeling of hunger. Ghrelin is released by the stomach and stimulates the appetite. The opposite is also true: Adequate sleep decreases the feeling of hunger.
2. Exercise Promotes Deep Sleep—In 2013, the “Sleep in America Poll” found that people who exercise at any time of the day report sleeping better and feeling more rested than those who don’t exercise. Exercise can help you sleep sounder and longer and feel more awake during the day. Cardiovascular exercise has the greatest impact.
3. Sleep-Deprived Hunger is Real—The CDC found about 35 percent of adult respondents don’t get a healthy sleep duration, defined as at least seven hours per night. About 35 percent of US adults are also obese. Another study found those classified as short sleepers, six hours or less per night, have a higher prevalence of obesity, mental distress, heart disease, stroke and diabetes.
4. Tips for Sleeping
• Sleep 6-8 hours per night.
• If tired, focus on high protein snacks with a complex carbohydrate for sustained energy.
• Eat a healthy diet with a lot of variety.
• Make adjustments to your diet that contribute to good sleep (i.e. cut back on alcohol and caffeine).
• Get 30 minutes of exercise at least four times per week.
5. How to turn on Night Shift on iPhone
• Open Control Center.
• Firmly press the Brightness control icon, then tap to turn Night Shift on or off.
• Go to Settings > Display & Brightness > Night Shift.
• On the same screen, you can schedule a time for Night Shift to turn on automatically and adjust color temperature.
6. How to Turn on Night Mode (Blue Light) Android
• Go to Settings > Display & Brightness > Night Light.
• On the same screen, you can schedule a time for Night Light to turn off automatically at certain times. (*If your phone doesn’t have the option, be sure to check the Play Store for a blue light filter app.)
lana Muhlstein, M.S., R.D. is a Registered Dietitian Nutritionist in Beverly Hills and mother of two. Muhlstein is not only a nutrition expert, but she, herself has lost 100 pounds and kept it off. She is the creator of the 2B Mindset weight loss program and sits on the Executive Leadership Team for the American Heart Association, Go Red for Women campaign.