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This blog is guest written by Sheila Johnson at https://www.wellsheila.net .
Are you struggling with stubborn body fat while suffering from insomnia? Or perhaps you’ve gained a few pounds and aren’t sleeping as well as you used to. It’s easy to write these connections off as coincidence, but there’s a complex relationship between weight and sleep. Not only does your weight affect how well you sleep, but sleep also impacts your ability to maintain a healthy weight. Wild Flowers Grow invites you to read on if you’re ready to get better sleep and lose weight.
How Weight Affects Sleep (and Vice Versa)
Excess weight is linked to sleep disorders
Being overweight or obese is a major risk factor for sleep apnea, a sleep disorder that causes the airway to become obstructed during sleep. Because sleep apnea reduces sleep quality, it can lead to further weight gain due to sleep quality’s impact on appetite, exercise, and metabolism.
Poor sleep makes you hungrier
Sleep deprivation causes the body to release more appetite-stimulating hormones and suppresses leptin, a hormone that tells your brain when you’re full. If that’s not bad enough, insomniacs are also more likely to reach for high-fat, high-sugar, and high-calorie foods.
Poor sleep makes it harder to exercise
People are less likely to exercise when sleep deprived. Even if you work up the will to hit the gym, workouts tend to be shorter and less intense when you’re not well-rested.
Poor sleep leads to weight gain
There’s also research that suggests poor sleep lowers resting metabolism and increases insulin resistance, two things that make it even harder to lose weight.
These facts are scary, but you can break the cycle of insomnia and weight gain.
How to Sleep Better with Excess Weight
Before you get serious about losing weight, you need to address your poor sleep quality. These are some things you can do to sleep better when you’re carrying extra weight:
Get a supportive mattress
If you’ve gained weight, your old mattress might not be as supportive as it used to be. Many heavier individuals find foam mattresses don’t provide enough support to align their spine, which can lead to back pain and difficulty sleeping. If you’re on the heavier side and tend to toss and turn most nights, switching to a larger size innerspring mattress for more support could be the perfect solution to help you achieve better sleep.
Avoid eating and drinking before bed
Overweight people are more likely to experience acid reflux. To reduce nighttime heartburn, stop eating and drinking three hours before bed. If you’re a side sleeper, sleep on your left side.
Exercise is proven to improve sleep. Vigorous aerobic exercise like running or HIIT is best for sleep, but even moderate-intensity exercise makes a difference. However, avoid intense exercise right before bed. If you’re looking for a nighttime workout, try a mindful yoga routine instead. Better yet, making yoga a regular activity can enhance your ability to feel more relaxed since it’s a great stress reducer. If you need some extra motivation, use discounts to splurge on some new activewear from stores like Nike or Finish Line.
Talk to your doctor
Sleep apnea and snoring may go away with weight loss, but in the meantime, it’s important to address sleep disorders that leave you waking up groggy. Talk to your doctor about sleep apnea. You may be prescribed a sleep study and a PAP machine.
Weight Loss Tips for Better Sleep (and Health!)
Now that you’re sleeping better, it’s easier to conquer your weight loss goals. There are tons of weight loss tips out there, but these simple tips are at the core of any weight loss plan:
Eat filling foods
Controlling your appetite will be a challenge at first, so avoid empty calories and instead, focus on filling foods like proteins, vegetables, and complex carbohydrates.
Find exercise you enjoy
Consistency is the most important thing when it comes to exercise, so find something you can commit to. Again, yoga is fantastic when you’re starting a weight loss journey because it’s low-impact, beginner-friendly, and adaptable to every body.
Focus on the dos, not the don’ts
It’s common to approach weight loss by taking things away — junk food, calories, lazy nights on the sofa. Instead of focusing on what’s off-limits, work on building healthy behaviors. Planning your meals, eating more vegetables, and getting active are positive goals that build you up.
It’s hard to find the motivation to get healthy when you’re not sleeping well. Unfortunately, poor lifestyle habits also make it harder to catch quality rest. If you’re stuck in the cycle of sleep loss and weight gain, use these tips to get your sleep and your health back on track.
Image via Unsplash
This blog is written by Sheila Johnson at https://www.wellsheila.net . For more info and to contact her directly, head over to her website and see what she has to offer!
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