Sleep-deprived people may be too tired to exercise, or since they are awake longer, have more chances to eat, making them take in more calories, or simply because of the high anxiety level that sleep deprivation causes; lack of sleep also disrupts the balance of hormones such as cortisol and other ones that control the appetite, so sleep-deprived people may be hungrier than those who get enough sleep.
When asleep the body enters in a "recovery phase", and this time must be long enough and be of good quality so we can wake up refreshed and with that feeling of being full of energy as the day starts. Naturally, our body follows what is known as "Circadian Rhythm" or "Body Clock", and it is synced with the cycles of light and darkness of our planet. In other words, nature has designed us to rise and fall with the Sun. We have thrown off this balance by our modern-day lifestyle, which adds to our stress load everyday by staying up late, and indulging in a disorganized and often excessive, unhealthy diet.
Foods that may interfere with a good nightly rest include stimulants such as coffee and other caffeinated beverages, so avoiding them especially in the later times of the day, can help assure good quality, extended sleep.
Lately there has been a lot of talk about the glycemic index in your diet, which is a way of measuring how much a certain foods make your blood sugar rise. By eating a diet rich in carbohydrates and low in protein, fiber and good quality fats, the insulin-cortisol balance is thrown off, causing problems like excessive appetite, high blood sugar, fatigue, inflammation, immune depression and insomnia.
There are many ways to treat sleep disorders ranging from lifestyle changes to less conservative approaches like prescription medication. Many medications can work for some time, but most of them carry side effects and their benefit wears off as our body becomes dependent on them, needing to increase the dose of these often toxic chemicals. Luckily, there are natural treatments that have proven safe and effective in treating sleep disorders, especially insomnia; one of these is Melatonin, which is a hormone naturally produced in our brain, that induces sleep as part of the Circadian Rhythm. Herbs like Valerian, Chamomile, Catnip and Hops can be of tremendous help with anxiety and sleeplessness, taken as a tea, capsules or tincture form. These herbs are mild, virtually non-toxic, and are often well tolerated by most people. There is a very slight potential for side effects with these natural alternatives, and that is why I recommend you consult your healthcare provider before taking any of these herbs/supplements.
Acupuncture is another treatment modality that has been shown to help in cases of insomnia, and general stress. This ancient Chinese healing method works best when combined with a balanced, personalized diet and appropriate herbal medicine. It is strongly recommended that Acupuncture be administered by a fully trained and licensed professional.
If you have been trying to lose weight and find it difficult, maybe it would be worth looking at your amount and quality of sleep, without getting fixed on the idea that medication is needed in all cases. Remember that it is NOT normal to wake up unrefreshed or tired in the morning, although it is quite common in today's society. I encourage you to seek professional opinion if you want help with your weight management and/or sleep health, and I suggest you explore the many options that Naturopathic and Chinese medicine have to offer.
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