Can Your Oxygen Level During Sleep Affect Weight Loss?
All of us expect a good night's sleep, except for many folks sleep is an issue. This interrupted respiring pattern meddles with a restful nights sleep and places a strain on our hearts.
The absence of sleep has effects on daytime living, and quality of life and one's capability to function well across the day.
Signs & Symptoms
Eventually, obstructive sleep apnea or OSA takes its toll on an individual's standard of life. There are some easy-to-identify signs and symptoms related to OSA.
* Do you snore or do other people tell you that you snore?
* Do you choke or gasp for breath while you sleep?
* Do you are feeling overly tired after a common night of sleep?
* Has your weight increased by ten percent or more in the last five years?
* Have you found yourself nodding off or fallen asleep while driving?
If you think you have obstructive sleep apnea, seek medical recommendation.
Tell your first care surgeon about your symptoms and why you are worried.
What does your weight have to do with OSA?
When you are overweight the fat makes your neck areas inside and outside thicker, this fat narrows the throat, and airway passages. Due to this your airway may become blocked during sleep or reclining positions.
Men are twice more likely to suffer from OSA than women.
You feel you are suffering from OSA, or family or friends witness sleep apnea periods you should make an appointment with your doctor for a sleep study. You should be concerned, but the excellent news is that OSA is simply diagnosed, and effective treatment is available.
Losing weight and maintaining a healthy lifestyle are the most important thing you can do for yourself, and your loved ones. You may find that you have glandular problems that can cause extreme weight gain, and ill effects to your health.
If your doctor finds no reason for your weight gain, except for diet control, you should find a local chapter of Weight Watchers.
The natural remedies for most sleep apnea sufferers are simple.
Weight Lose, Exercise, Sleep in an elevated position, and follow your doctor’s orders.
How To Make Sleep Your Weight Lose Buddy
Author: Mary Desaulniers
My friend, Gail, has been a restless sleeper since childhood. "It's rare that I get a goodnight's sleep," she confided in me several years ago. Her weight has been a problem as well, spiraling upwards of 60 lbs within the past 20 years. Like most of us, her exercise and diet plans begin with enthusiasm but fizzle out within the first month. "Just too tired to keep them going" is her excuse. It wasn't until her doctor referred her to the Sleep Specialist that things began to change. Within 6 months, she lost 25 lbs. She began exercising and now she feels much more optimistic about her future. "I'll get down to where I want to be," she said. "But the great thing is I can sleep like a baby at night."
Gail's situation points to a distinct connection between sleep and weight. Recently, sleep deprivation has been identified as one of the major problems of our internet culture. Not coincidentally, obesity (despite the many diets that are around) is at its highest level. The connection between sleep deprivation and weight gain is no longer in the realm of conjecture. Several studies show a direct correlation between sleep and weight.
Research shows that sleep directly affects hunger. At the New York Obesity Research Center of St. Luke's-Roosevelt Hospital, scientists have identified a direct correlation between the amount of sleep you get and your body's secretion of hormones related to satiation and hunger. Leptin is the hormone that is released when your body feels satiated and full. It's the hormone that makes you push your plate away from you at the dinner table. Ghrelin is the hormone that is secreted when your body needs nourishment; it's the hormone that makes you say "Feed me! I want more!" While leptin suppresses appetite, ghrelin stimulates it. Lack of sleep decreases the body's production of leptin by 18% and increases the body's production of ghrelin by 15%.
In essence, sleep deprivation puts the body in starvation mode, stimulating the cells to ask for more food. The result is you eat more. Does feeling hungry at 3 am sound familiar?
How then can you enlist sleep to be one of your weight loss allies?
First of all, make sure that you are on a healthy eating plan. Having the best sleep every night and the worst diet in the world at the same time will not make you lose weight. Make sure that your daily food intake includes 25-30% protein, 45-55% complex carbohydrates, 15-20% essential fatty acids.
Secondly, make sure you are on an effective exercise program 4-5 times a week. The best workout includes both weight training and aerobics. Exercise PLUS protein is the most effective way to sculpt your body.
Now—we can talk sleep. Just having enough sleep will not make you lose weight, but it will surely help you stick to your weight loss plans. Here are some suggestions for enhancing your sleep experience.
1.Limit your consumption of alcohol and caffeine especially in the evening. Alcohol will give you unnecessary calories; so eliminating it entirely while you are trying to lose weight might not be a bad idea. Caffeine (especially from green tea) taken during the day can enhance your metabolism and burn fat. But caffeine in the evening can bring about a restless night.
2.Develop a personal sense of sleep hygiene. This means cultivating a regular wake and sleep schedule so that you can program your body to a routine. Find a sleep ritual that works best for you. For me, it's reading in bed. For Gail, it's listening to a sleep enhancing CD. Find a ritual that helps your body understand that you are ready for sleep.
3.Don't go to bed hungry. While this does not mean that you should have a heavy snack at bedtime, it does suggest that a light snack,rich in sleep-inducing amino acid tryptophan, can help. Warm low-fat milk is best. You can add a few( no more than 2-3) lean slices of lean turkey( also rich in tryptophan) if you wish.
4.Exercise at least 3 hours before bedtime. Physical activity contributes to the body's need for sleep. But exercising too close to bedtime can actually prevent sleep because exercise raises the body's metabolism and alertness level.
5.Take a warm bath an hour before bedtime. Your body temperature will slowly drop after you get out of the tub making you feel tired.
6.Create a Bed Sanctuary. If you want to sleep well, make your bedroom sleep- conducive. Get the best mattress you can afford, the most comfortable pillows, the best blackout shades. Keep your bedroom cool and dark. Eliminate noise by using earplugs.
7.Eliminate distractions like a humming TV, computer or phone.
8.Keep your days active. Resist the temptation of nap so that your body will be ready for a restful sleep at night.
Article Source: http://www.articlesbase.com/non-fiction-articles/how-to-make-sleep-your-weight-loss-buddy-27025.html
About the Author:
A fitness and weight consultant, Mary is helping people reclaim their bodies through nutrition, exercise, positive vision and creative engagement. Visit her atGreatBodyat50 or at ProteinPower
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