Shape Up Saturday Series: Why Sleep is So Important for weight loss and overall health

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Obviously I sleep with my makeup on lol.  Just kidding, I was photographing for another post and forgot to take these pictures first with no makeup.
Oh how I love sleep, but rarely ever get the required amount
of sleep I should get.  Technically with
my medical condition I’m supposed to get 9-12 hours a sleep as per my doctor.  I usually strive for 9 but almost never
succeed because if I sleep too much I wake up even groggier than usual.  My Up 24 app keeps telling me how important
sleep is and to get the recommended 8 hours a night for the average healthy
person.  So I decided to do a little
internet browsing and research on how sleep impacts your health in general and
your fitness journey.  I will cite where
I found all of this information. 
Anything that is italicized is quoted from the website or publication.  Only one of these sources is a .gov the rest
are magazine articles or just internet articles, but they also source.
According to Shape Magazine this is what they had to say
about the importance of sleep:
When you don’t sleep enough, your cortisol levels rise.  This is the stress hormone that is frequently
associated with fat gain.  Cortisol also
activates reward centers in your brain that make you want food.  At the same time, the loss of sleep causes
your body to produce more ghrelin.

Get Fit Guy also agrees that sleeping enough is important to
weight loss.
For example, in research published in the Annals of Internal
Medicine, dieters were put on different sleep schedules compromised of adequate
sleep (7+ hours per night) and not quite enough sleep (less than 7 hours per
night).  With adequate sleep, half of
the weight the dieters lost was from fat, not muscle, and furthermore, those on
sleep deprived diet experienced 55% less fat loss.  The sleep deprived group also felt
significantly hungrier, had less satisfaction after meals, and lacked enough energy
to exercise.
The NHLBI (National Heart, Lung, and Blood Institute) also
stated the following about sleep and weight loss
Sleep helps maintain a healthy balance of the hormones that
make you feel hungry (ghrelin) or full (leptin).  When you don’t get enough sleep, your level
of ghrelin goes up and your level of leptin goes down.  This makes you feel hungrier than when you’re
well rested. 

Sleep also affects how your body reacts to insulin, the
hormone that controls your blood glucose (sugar) level.  Sleep deficiency results in a higher than
normal blood sugar level, which may increase your risk for diabetes.
Ok, so now that we know that sleep is important for weight
loss, why else is sleep important?
The NHLBI said this:

Sleep plays an important role in your physical health.  For example, sleep is involved in healing and
repair of your heart and blood vessels. 
Ongoing sleep deficiency is linked to an increased risk of heart
disease, kidney disease, high blood pressure, diabetes, and stroke.  

So, basically, get some sleep!

Image result for nap meme
   

**Please note, I am not a nutritionist or personal trainer.  Please consult with a professional prior to doing any of the workouts on this blog.  These are the workouts that I do and work for me, however if you are concerned with your form or if you are able to do these please contact your doctor.  Please also check with your doctor or nutritionist if the food/recipes that I’m posting are ok for your diet.