Is lack of sleep affecting your health & weight-loss goals?

I have never had problems in the sleep department. As an 8yr old child, my parents had to come and wake me up on christmas day as they had been awake since about 5am and couldn't wait for me any longer! Nothing has changed.
I would even go as far as to admit that I may have a slightly unhealthy obsession with sleep. I simply find that I look forward to the part of the day where I am actually at peace and free of all the stresses and worries that everyday life brings.
I am an 8-9 hours a night sleeper, and find that I struggle if I try to get away with anything less than 7hrs. On the other hand my husband manages quite well on around 6 hours a night, and science seems to suggest that women need more sleep than men.

so there!!

Quality sleep is essential for brain function and body repair.

It is essential that both our brain and our bodies get adequate rest in order to repair and regenerate whilst we sleep. According to the NSF (National Sleep Foundation) 63% of men and 54% of women have some difficulty sleeping a few nights every week. The effects of too little sleep cause memory related problems and reduce alertness. Alzheimers is now being linked to lack of sleep.
Studies have shown that getting less than 6 hours sleep per night  increases the risk of high blood pressure, heart disease and certain cancers.

Are you aware that lack of sleep could be sabotaging your weight-loss attempts?

Lack of sleep will change hormone levels in the body. As sleep decreases, the body produces more (cortisol) a natural hormone that regulates appetite. When its levels increase we continue to feel hungry despite being full. Lack of sleep also causes levels of growth hormone to decline. This reduces muscle mass and strength, increases fat tissue, and weakens the immune system. Insulin the hormone produced by the pancreas to transport (glucose) from the blood to the muscles and other tissues within the body, increases when the body does not get enough sleep. Because insulin causes sugars to be stored as fats, increased insulin makes weight control difficult. When we are feeling tired we tend to crave refined carbohydrates such as biscuits, crisps and pastries when we feel our energy level dropping. As our blood sugar rises, energy returns, but the un-needed calories are converted to fat. If we are feeling tired our bodies burn fewer calories because we lack the energy to exercise or work out intensely, therefore keeping storage of excess energy in other words fat.

  Exercise ideas to promote quality sleeping patterns

• Exercise either early morning or afternoon, avoid exercising 3 hrs before bedtime.
• Aim for at least 30 mins vigorous aerobic activity every day.
• Cycling, running or dance aerobic classes are all good choices.
• Try a yoga class as an evening activity, this class should help you to unwind.
• Tai Chi has been shown to have a positive effect on sleep (slow motion moving meditational activity)

FitFoxy has moved her blog to FitFoxy diet and weight loss specialist

To read an updated versioon of this article, click Lack of Sleep