Page 20 - Florida Sentinel 4-30-21

Health
If you’ve been losing sleep at night worrying about why you can’t seem to lose weight, you may very well be sleeping with the enemy: bad bedtime habits.
Research shows that sleep plays an important role in weight management. People who get adequate sleep have lower BMI indexes than people who don’t. Findings also sug- gest that not getting enough sleep can cause weight gain.
“When you have poor sleep or lack of rest, you’re setting a whole cascade of events in mo- tion hormonally that could set you up for weight gain,” said John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh.
When hormones like sero- tonin, dopamine, and mela- tonin are thrown out of balance,
these can affect your sleep, mood, and food cravings. Sleep tight and wake up right by cor- recting these common weight- gaining sleep habits.
1: Sleeping with lights on
Hopefully, you don’t still need a nightlight. Findings from a recent study published in the American Journal of Epidemiology show that expo- sure to even a small amount of light not only affects the quality of rest but can also put on extra pounds. Cortisol, “the stress hormone,” has also been shown to be abnormally high when you’re exposed to light.
The fix: When it’s time for “lights out”, really make sure all the lights are out. Close the blinds, use dark drapes, turn your alarm clock away from your line of sight, and put your cell phone and other electronics at least three feet away.
2: Sleeping on your stomach
If we had to rank sleeping po- sitions, lying on your stomach might be at the bottom of the list. While it’s a good position for snoring or sleep apnea, the benefits don’t extend much fur- ther.
Unfortunately, sleeping on your stomach can cause both neck and back pain. It also has shown as one of the positions that you can gain the most weight because of its after-ef- fects. It can also add a lot of un- necessary strain to your muscles and joints, which is why you might be waking up sore and tired. Placing a pillow under your lower belly might help reduce back pain.
3: Keeping your bedroom too warm
People who always have to sleep with a window cracked or a fan on (no matter the season) might actually be on to some- thing. The body naturally cools down while you rest, releasing fat-burning hormones and re-
pairing your skin, bones, and muscles. Having your room too warm can disrupt this process.
The fix: Sleep in a cool room, preferably below 70 de- grees Fahrenheit.
4: Eating right before bedtime
That very important cool- down process can also be dis- rupted by eating late-night meals and snacks.
The fix: Have your last meal no later than three hours before your bedtime.
5: Late night exercise
Regular exercise is extremely important for weight loss and maintenance, but high impact exercise – like cardio – raises your body temperature, pre- vents the release of hormones, and makes it harder for you to fall asleep.
The fix: Skip late-night car- dio and do light stretching, like yoga, instead.
6: Sleeping in clothes
Pajamas are cute and comfy, but if you want to sleep better, ditch them. Tight or form-fit- ting clothing, including under- wear and bras, can raise your body temperature and have been shown to reduce the secre- tion of melatonin.
The fix: Sleep naked and under light blankets. If you ab- solutely must wear clothes, keep them loose and breath- able.
7: Not getting
enough sleep
Having a bedtime isn’t just for children. Every person’s body is different, but on aver- age, sleep experts agree that seven to eight hours of sleep is ideal. A lack of sleep increases cortisol, hunger hormones, and decreases growth hormone, serotonin, and leptin – all in- creasing the risk of weight gain.
The fix: Try to get between seven and nine hours of sleep every night.
Extra Credit: Staying up too late
Sometimes burning the mid- night oil working is necessary, but don’t make it a habit if you’re trying to lose weight. The reason you’re not getting enough sleep (Bad Habit 6) maybe because you’re going to bed too late. The later you stay up, the more likely you are to eat and snack, throwing off your metabolism. The early morning hours (starting at 2 a.m.) are also when cortisol naturally be- gins to increase.
The fix: Put yourself to bed by 11 p.m.
PAGE 8-B FLORIDA SENTINEL BULLETIN PUBLISHED EVERY FRIDAY FRIDAY, APRIL 30, 2021