Are you seeing Dr. Barbie or Nurse Ken for your health concerns? Are they pretty in the box but have air between their ears? Are they telling you to simply go to the nurse next door to get a medical weight loss shot?
Dr. Jeffrey Ayers with the Gallery of Aesthetics views weight loss differently, realistically and holistically. With over 30 years of experience in treating metabolic disorders, diabetes, and prediabetes, he understands health and weight concerns firsthand.
Weight loss is a common goal for millions of Americans, yet it can be extremely challenging to achieve and there isn’t one set way to attain it. While regular exercise and a balanced diet are often touted as the pillars of weight loss, there’s another, often overlooked, factor that has a significant impact on your weight loss journey and overall health.
Sleep.
The overwhelming evidence linking adequate sleep to easier weight management just may surprise you.
Read on to learn about proper sleep hygiene, the shocking connection between sleep deprivation and weight gain, and ways to improve your ever-valuable slumber.
Let’s dive in!
The Sad Reality
The National Sleep Foundation recommends that adults between the ages of 18 and 64 get between 7 to 9 hours of sleep each night. Unfortunately, studies show that an estimated 35% of American adults do not meet the recommended sleep duration, with women and older adults most at risk of falling short.
Sleep deprivation has been linked to increased levels of the hormone ghrelin (pronounced “rellyn”), which stimulates appetite, and decreased levels of the hormone leptin, which suppresses appetite. As a result, people who do not get enough sleep are more likely to experience cravings and consume more calories overall, leading to weight gain.
How Can You Improve Your Sleep?
One way is to focus on “sleep hygiene.”
Sleep hygiene refers to a set of behaviors and practices that can improve the quality and quantity of sleep. Here are our best tips to improve your sleep hygiene:
1. Stick to a consistent sleep schedule.
This will cause the least amount of disturbance to your circadian rhythm, your body’s natural “clock”, if you will, allowing you to have a more blissful, uninterrupted slumber.
2. Avoid screen time before bed.
It’s well known that the light emitted from electronic devices disturbs your sleep, so begin putting your phones, tablets, and TVs to “bed” a couple of hours before you slip between the sheets.
3. Make your bedroom comfortable, cool, and dark.
Ensure that your mattress is comfortable and adequately supports your body and that the rest of your environment is peaceful. While the “perfect” sleeping temperature may vary from person to person, top sleep experts recommend keeping the thermostat at a frosty 65 degrees.
4. Limit caffeine and alcohol consumption.
Avoid stimulating food or drink in the hours leading up to bedtime. Otherwise, your brain may be active and awake when your body is ready to go to sleep.
5. Create a relaxing bedtime routine.
Set the tone for a restful night by implementing a relaxing routine. Swap the screen time and scrolling for flipping through the pages of a book. Add a relaxing bath or shower into the mix, or journal your thoughts to clear your mind before you catch those z’s.
What’s the Relationship Between Adequate Rest and Metabolism, Appetite Regulation, and Overall Well-being?
In addition to weight gain, sleep deprivation has been linked to a host of other health issues, including reduced metabolism, impaired immune function, and increased risk of chronic diseases like diabetes and cardiovascular disease.
Adequate rest, on the other hand, has been linked to improved mental and physical well-being, including better concentration and productivity, enhanced athletic performance, and reduced stress levels.
When it comes to losing weight, there’s no one-size-fits-all solution. However, incorporating healthy sleep habits can contribute to successful weight loss long-term. Consider setting a specific sleep goal for yourself each night and implementing sleep hygiene practices to improve your sleep quality. Additionally, maintaining a balanced diet and regular exercise regime can complement a healthy sleep routine and maximize your weight loss results.
And weight loss is simply easier with an accountability partner. Dr. Ayers, with the Gallery of Aesthetics, would love to help you reach your weight loss goals!
We understand that health is holistic and anything but “one-size-fits-all”, so we’ve combined the incredible power of accountability, modern technology, medical weight loss, meal planning, and grocery shopping support to create the first holistic weight loss program of its kind, the Gallery Weight Loss Program.
Interested? Click here to get in touch with our team. We can’t wait to support you in your healthy living journey!
