Obesity has become a worldwide issue. People that are overweight are more likely to have additional health risks that can become severe issues over time.
One area that is often overlooked when it comes to living a healthy, slimmer lifestyle is sleep. Sleep affects the way we live our lives in more ways than you would imagine.
In this article, we will explore how the loss of sleep can increase weight gain, and we will give you five tips that will improve sleep for those that are heavy or deal with obesity.
A recent study has revealed that decreased sleep duration increased the chances of gaining weight. The study revealed that around 89% of children and 55% of adults gained weight by sleeping less than the recommended 10 hours for children and 8 hours for adults.
A different study focused on nurses working in hospitals, revealed that those who slept less than five hours per night were more likely to be obese, then the nurses that slept 8 hours per night.
Of course, obesity is down to many different factors. Sleep, it turns out, is more important than many think. So how do you combat sleep deprivation and prevent obesity, or if you are heavy or overweight already, how do you get more and better sleep?
- A good mattress is your first line of defense in having a good night’s sleep. So, your first thought should be to get a mattress that is specifically designed for heavier people. This article from SleepStandardshas some great examples of mattresses for heavy persons. These mattresses are specifically designed for people that are overweight. They help to distribute weight evenly over the mattress, and also help if you have any injuries that are related to obesity like back problems and hip pain.
- Minimize light and sound. Darkness and silence are your friends when it comes to sleep. If you are in a dark room, your body releases a hormone called Melatonin. Although many people think that Melatonin only helps you to sleep, what it also does is help regulate your internal 24H clock. This means that Melatonin helps you create a regular schedule for your body and mind. This will then help you get a more steady and deep sleep. Light and sound block your body from producing Melatonin; consequently, your body will not be able to regulate your internal clock, resulting in less sleep or irregular sleep patterns. A few things you can do to create a sleeping paradise in your bedroom:
- Buy blackout curtains; these block all outside light from coming into the room.
- Leave your phone in the living room, the light emitted from your phone can block melatonin production.
- Have double glazing installed in your bedroom window. This will block any outside sounds coming into the bedroom.
- Manage your stress levels. Stress is not only a major contributor to weight gain and obesity, but it also keeps you up at night. If you find yourself worrying about the bills that need to be paid, that colleague at work that has been bullying you, or the kids that aren’t doing great in school, try to deal with those issues before you go to bed. There is a handy trick to tell your brain to relax: Write down your worries. During the day, write down the issues that are bothering you and why they bother you. Writing the issues down will give you a sense of relief. Keep in mind not to do this right before going to bed, though.
- Exercise. Now we might be stating the obvious here that exercise is healthy, but it is in more ways than one. Exercise not only helps you burn off those calories, but it also helps your body to get tired; it acts as an anxiety reliever, so those stress levels go down. Exercise also releases endorphins into your body, which will make you feel happy about yourself. All this relates to a good frame of mind, which will help you sleep better.
- Use your bedroom for sleeping only. Creating a habit where your bedroom is only for sleeping will help you condition your mind. In other words, when you enter your bedroom, your mind will be already preparing for sleep. Don’t take your laptop, phone, or work papers into your bedroom, as this will only create a busy mind.
As we’ve seen, sleep is one of the most important factors for a healthy lifestyle.
If you are a heavier person that is dealing with weight gain or obesity and a poor sleep pattern, we hope these tips will help you out in getting a good night’s sleep and with that a healthier lifestyle.