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"The dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price."
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Diabetes, thyroid and stress hormones
A test was done to see what happens when you don't get enough sleep to lose weight. They took 11 healthy young men. They let them sleep only 4 hours a night for 6 nights. What did they find?
In only 6 nights they were becoming diabetic -- their glucose tolerance was lower. They had more evening cortisol -- cortisol is a major stress hormone. And their sympathetic nervous system -- the adrenaline "fight or flight" response -- went into overdrive. And it put stress on their thyroid. In just six nights.
O.K. So what does that tell you? It tells you that if you are diabetic -- under stress -- or overweight -- and you don't get enough sleep to lose weight, then you need to do something about it.
(Impact of sleep debt on metabolic and endocrine function. Lancet. 1999; 354(9188):1435-9)
The stress response
If you don't sleep enough your body is not rested. It is under constant stress. You don't notice it necessarily -- because you adapt. You get used to it.
Sometimes the only way you can tell is when you finally do get enough sleep. And then you feel different -- you feel better than you usually do. But mostly you never notice the feeling.
But the lack of sleep causes the stress response in your body. It makes hormones to try to fight that stress.
Your adrenal glands pump out cortisol -- a stress hormone -- and adrenalin -- the "fight or flight" hormone constantly. Your body is trying to keep up the energy.
Cravings and appetite
It also affects your appetite. It causes food cravings. You crave something to give you more energy. Like Coke. And Snickers candy bars.
The companies know this. They even put it in their advertisements.
You feel hungry at night. That's why you eat junk food before you go to bed. Your body is trying to get the energy it needs to keep going.
Get on a schedule
So what do you do? Well, make time for a healthy life. Schedule your life so you can do the things you need to do to stay healthy.
Just like you schedule your meals and exercise, you need to schedule your sleep.
Give yourself at least 8 hours. You think you don't need that much? Well, you're overweight and struggling with it. This is one more part of that puzzle.
Improve results from exercise
If you are exercising and not seeing results, it might be that you don't get enough sleep to lose weight.
The exercise is trying to build up the muscle. But when does the muscle rebuild? That's right. At night, when you are sleeping.
But if you don't sleep enough you don't give the muscles time to grow. Bodybuilders know this. That is why they "Lift big, eat big, sleep big."
Finding the time
Where do you get the time? Unless your are up late working on a cure for cancer or a solution for the world's economy, you have time.
Turn off the TV.
Take a walk in the evening. Maybe play a game with the family. Read a book to relax a little.
Make your room comfortable for sleeping. If noises bother you the sound of a fan can block out the sounds.
And then go to sleep
It can make a great deal of difference with your weight. Your energy will improve. You will have fewer cravings for junk food. You won't be snacking so late at night.
You will feel more like exercising. You will be healthier overall.
Give it a try. You can do it. And it does make a difference.
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"Sooner or later, those who win are those who think they can."
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