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Skimping on sleep could be why you can’t seem to lose weight. Brain-training experts Joy Martina, Ph.D. and Roy Martina, M.D have created a detailed guide to sleep and healthy weight loss called Sleep Your Fat Away.
According to the doctors, “A Mayo Clinic study found that women who slept less than six hours or more than nine hours per night were more likely to gain 11 pounds than women who slept seven hours per night; meanwhile, researchers at the Harvard-affiliated General Hospital for Children determined that children who are sleep-deprived were about 2 1/2 times more likely to be obese than kids who consistently got enough sleep. In fact, sleep deprivation leads to weight gain by triggering unhealthy nutritional choices.
If you sleep around about five hours or less every night, then you have a 50 percent likelihood of being obese. Lack of sleep raises the release of the hormone ghrelin, the hunger hormone. Ghrelin in the brain triggers the craving for carbohydrates and particularly sugars. Also the longer you are awake the more you tend to snack and consume in calories.”
The couple, who are married describe themselves as “health food lovers, exercise maniacs and happiness addicts” who never go to bed angry or stressed.”
Here the Martina’s tips for getting a good night’s sleep:
Turn your bedroom into a sanctuary and sleep haven (tips include make it as dark as you can and keep it slightly cool).
Reduce your amount of light exposure at least half an hour before you go to bed. Turn off the TV, mobile phones, computers, and anything that excites the brain.
Avoid caffeine late in the day, ideally starting after lunch.
Don’t indulge in high sugary foods and drinks before bed.
Do eat foods containing tryptophan, the natural sleep inducer (the list includes beans, whole grains, eggs, sunflower and sesame seeds, unsweetened soy milk and relaxing herbal teas).
They also point out, “Benefits of a good night’s sleep include increased concentration and attention, enhanced decision-making, lower stress levels, less anger and impulsiveness, reduced mood swings and reduced cravings for sugary foods.”