{"id":4543,"date":"2016-03-10T01:19:39","date_gmt":"2016-03-10T01:19:39","guid":{"rendered":"http:\/\/debbieintheoc.com\/?p=4543"},"modified":"2022-12-07T06:36:05","modified_gmt":"2022-12-07T06:36:05","slug":"sleep-yourself-thin","status":"publish","type":"post","link":"https:\/\/debbieintheoc.com\/orange-county\/sleep-yourself-thin","title":{"rendered":"LISTEN TO YOUR BODY: Sleep Yourself Thin"},"content":{"rendered":"
“I get asked everyday how to lose weight. One of the most important things that one can do to prevent weight gain, as well as develop a strong platform for overall health and well being, is to get an adequate amount of sleep,” said Rachele Marsh, exclusive Body Whisper for OC Mom Magazine and expert for our ‘Listen To Your Body’ column here.<\/a><\/p>\n <\/a>As a leading fitness expert, body consultant and health coach in Orange County, Marsh knows a thing or two about what does a body good.<\/p>\n “According to\u00a0The International Journal of Obesity,\u00a0<\/em>obesity has been a self-reported side effect of sleep deprivation for many years. However, a fairly recent study at Pennsylvania State University showed that disturbance in even a single night\u2019s sleep can cause hormonal changes that can lead to weight gain,” Marsh shared.<\/p>\n “So, basically, not only do you feel lousy after being up all night with a sick kid, or just spread thin trying be the super mom that you are and burning the candle at both ends\u2014now it is going to make you fat too they’re saying?! Oh, for the love. But there’s hope!”<\/p>\n <\/p>\n “Sleep is not out of reach, we just need to work at it. And it’s worth it. When you get a great night sleep, you feel like a million bucks\u2014and your body runs with thankful efficiency.”<\/p>\n <\/a><\/p>\n “Partial sleep deprivation may\u00a0influence appetitive hormones, such as ghrelin and leptin, that aid in the regulation of appetite and body weight. And since weight loss also produces alterations in ghrelin and leptin to increase hunger, this may add to\u00a0the effects of partial sleep deprivation.”<\/p>\n “The hormone, ghrelin, is referred to as ‘the hunger hormone. If that sends a red flag up to you, GOOD!\u00a0 Not getting enough sleep causes an increase in ghrelin (which makes you feel hungry!). Can you recall a time when you didn\u2019t get enough sleep and felt hungry the next day? If so, now you know why.”<\/p>\n <\/a><\/p>\n HOW MUCH SLEEP IS ENOUGH SLEEP<\/strong><\/p>\n It’s shown\u00a0that six hours of sleep is required to avoid this negative hormonal response. However, every body is different.<\/p>\n “For some, the magic number might be five … or nine. Pay attention to the way you are feeling (how hungry you are) when you have gotten as much sleep as you would like\u2014and also when you would have liked to have gotten more.\u00a0For me, personally, it is a sliding scale. The less sleep I get, the less control I have over my hunger. But even the smallest amount of sleep deprivation seems to chip away at my ability to make the best nutritional decisions for my body. I seem to gravitate towards the most calorically packed foods possible.”<\/p>\n “Getting \u00a0the right amount of sleep may be the simplest, and one of the most effective solutions to weight loss there is.”<\/p><\/blockquote>\n BUT IS GOOD SLEEP REALISTIC?<\/strong><\/p>\n “I can absolutely recall more than one time in my life when sleep wasn’t a priority\u2014or even a possibility. “I will never forget my brother coming over to my house when my daughter was about a month old. He looked me up and down, shook his head and told me that there was a reason that sleep deprivation was used as a form of torture, and I should really consider getting some.” SO what do you do if you really want to sleep and just can\u2019t?<\/p>\n RACHELE’S 10 SLEEP TIPS TO\u00a0SLEEP BETTER<\/strong><\/p>\n <\/a><\/p>\n For more everyday inspiration,\u00a0visit Rachele at RacheleMarshPrivateTraining.com<\/a>.\u00a0And stay tuned here for more LISTEN TO YOUR BODY.\u00a0#FitFab<\/strong><\/p>\n\n