SLEEP QUALITY & WEIGHT LOSS
The quality of our sleep has a huge impact on our weight management efforts. When we are sleep deprived – and for most people that means less than 7 hours of sleep – our body begins to pump out large amounts of a hormone called Ghrelin. Ghrelin revs up our hunger drive and prevents us from feeling ‘full’ – even after eating.
In addition, lack of sleep leads to cravings for calorie-dense, high-fat and carbohydrate-rich foods. It’s as though our temple is saying: I’m exhausted and I need energy. Since my owner is not allowing me time for restorative sleep, maybe I can get the energy I need by eating more. And while caffeine may make us feel alert, it doesn’t reduce the effect of that hunger hormone.
Here are some tips if you are having trouble sleeping:
· First, check with your healthcare provider for any medical reasons for poor sleep. Chronic pain, heart or lung disorders, reflux, menopause, sleep apnea (in you or your spouse), frequent urination, and certain medicines can disrupt your sleep cycle.
· Second, limit the use of electronic devices late at night. As evening comes, the brain starts pumping out melatonin – a hormone that prepares us for sleep. Blue light-wave energy from computers, phones or TV’s can shut down melatonin release and cause sleep problems. If you must use these devices at night, use blue-light blocking glasses, computer screen shields, or enable the night shift function on your device.
· Third, limit snacking and exercising late at night. Time-restricted eating (i.e., eating only between 8 am to 6 pm) is one type of intermittent fasting. This is a great way to reduce our calorie intake and prevent sleep problems. Also, vigorous exercise within two hours of bedtime can cause problems falling asleep. However, exercise in the morning or early afternoon in the sunlight helps reset our internal clock and promotes good sleep.
· Finally, create a ‘wind-down’ routine. Psalms 127:2 advises that “it is useless to get up early and stay up late in order to earn a living. God takes care of his own, even while they sleep” (CEV). A ‘wind-down’ routine may be helpful – especially if you often find yourself lying in bed, unable to fall asleep, replaying the events or concerns of the day.
A critical part of the wind-down routine is emptying our brain of unresolved decisions, anger, anxiety or concerns over situations we simply cannot control. Not sure how to start? Memorize and meditate on these wise words of advice from the apostle Peter: “Pour out all your worries and stress upon Him and leave them there, for He always tenderly cares for you.” (1 Peter 5:7, TPT). Write a list of the problems you are turning over to God’s care; refer to it often to remind yourself that you have delegated this task to God!
© Lisa McCoy, MD, MPH