Lose 10 Pounds Fast

Sleep apnea and obesity/Lose weight while you sleep.  It sounds like a ludicrous idea but there has been substantial medical evidence that sleep and weight loss are related.  Studies have shown that if you get inadequate sleep each night, you are likely to suffer obesity.  However, you may think you are getting the rest that your body needs but still wake up feeling tired. Therefore it is essential that you have quality sleep to ensure that your weight control systems are working.

To ensure that you have quality sleep and your weight loss program goes unhampered, let me give you practical advice on how to establish healthy habits to prepare yourself for sleep.

Quality of sleep matters

Create an environment that is conducive to sleep.  Make sure that your room is dark, quiet, comfortable and cool.  If possible, turn off your light.  Studies have shown that bright lights during sleep affect the production and balance of Serotonin and Melatonin – hormones that regulate sleep and appetite.  You could damage the balance of these hormones if you don’t dim your light, possibly resulting in weight gain and premature aging.

Regularity helps

Maintain regular sleeping and waking schedule including weekends.  Your sleeping and waking cycle is regulated by a ‘circadian clock’.  Setting a waking and sleeping pattern strengthens the circadian function and helps establish your sleeping pattern at night. I understand that your bed beckons you to linger longer on weekends but be careful not to give in because the goal is to strengthen your sleeping pattern.

Establish a relaxing routine before bedtime.  Taking a hot bath or soaking yourself in a hot tub, reading a book or listening to calming music could help stimulate your brain to sleep.  Use dim light when doing these activities to help  induce sleep and weight loss.  Avoid activities that could stimulate anxiety and stress such as working or family problem-solving.  If you are unable to manage anxiety and stress, get help from a professional to learn relaxation techniques.

Make your bedroom a haven

Most couples use their bedroom to engage in activities such as watching TV or working.  However, it is essential to use your bedroom only for two things:  sleep and sex.  You need to strengthen your brain’s association of your bedroom with sleep.  Therefore, rid your bedroom of any activity or item that you associate with stress and anxiety.

It is best to have dinner at least two to three hours before bedtime because this could make it uncomfortable for you to settle down for bedtime. You need to avoid certain foods such as spicy food because it causes heartburn and restrict your beverage intake too close to your bedtime to avoid having to wake up in the middle of the night to go to the bathroom. Although there is no strong evidence showing a causal relationship between sleep apnea and obesity, this is one way to support your body’s need for sleep and weight loss.

Afternoon exercise helps

Lastly, exercise regularly.  But finish your exercise at least three hours before bedtime because your body temperature will rise during exercise and it takes about six hours for it to drop.  Walking for weight loss as a late afternoon exercise is the perfect way to help your body sleep.

Sleep apnea and obesity may cause you to have bad sleep but obesity does not cause sleep apnea.  Therefore, the healthy habits I have described above aim to help you get quality sleep.  Changing one’s habits is not an easy thing to do, but changing them to maintain a healthy lifestyle is enough to encourage you to start now.  Remember preventive maintenance is always better than cure.