Hi! I'm Donna Reish, IF teacher, weight loss coach, blogger, and half of "The Minus 220 Pound Pair" as my husband and I have lost over 220 pounds together (160 of that in the past couple of years through the Weight Loss Lifestyle habits and strategies I teach!).

In this episode, I present important information about the effects of sleep on weight, appetite, and food control.

I begin with general sleep details, such as the need we have for seven to nine hours of sleep and the fact that it is estimated that 35% of people are sleep-deprived. And something that many people do not understand: we thwart our sleep-inducing signals with many things besides caffeine or blue light; things like sleeping too much during the day, being sluggish or inactive; lying around a lot can all lead to sleep disruption. (We think we need to “rest” because we are tired, but we are potentially messing up our sleep that night.)

Of course, we also have many benefits to adequate sleep (again, 7-9 hours), such as fewer cravings, boost in metabolism, better insulin sensitivity, hunger hormone regulation, lower cortisol (stress hormone) levels, and more.

I shared many in-patient/in-center studies on sleep and its effect on things related to hunger, appetite, and even metabolism. (For a more thorough look at sleep, including this research, how to help yourself sleep better, and more, check out Weight Loss Lifestyle 40, 41, and 42.)WLL #40 https://donnareish.com/intermittent-fasting-journal-40/WLL #41 https://donnareish.com/intermittent-fasting-journal-41/WLL #42 https://donnareish.com/intermittent-fasting-journal-42/

Turns out, when we don’t get enough sleep, we choose more calorie dense, nutrient-poor foods; we overeat in total intake; we eat more sweets; and our metabolism actually slows down!

As one of the researchers in the studies concluded, “When you have inadequate sleep, you’re probably less likely to live in accordance with your own health goals. You’re less likely to get to bed on time, you’re less likely to go to the gym, and you’re less likely to have your eating behaviors align with your long-term health goals.”

Find all of my episodes, outlines, and articles for my two weekly broadcasts:(1) Weight Loss Lifestyle broadcast (formerly Donna's Intermittent Fasting Broadcast) https://donnareish.com/intermittent-fasting-journal-index/(2) Think-Feel-Eat broadcast at http://donnareish.com/think-feel-eat/Sign up for my free webinar: https://intermittentfastingwebinar.com

Watch episode here: https://www.youtube.com/watch?v=ySgXVclZqMw&feature=youtu.be

See full article here: https://donnareish.com/think-feel-eat-episode-34-effects-of-sleep-on-weight-appetite-and-food-control

Watch new episodes live in free private FB group: https://www.facebook.com/groups/318664198605086/

See Index for my other broadcast, Weight Loss Lifestyle (formerly Donna's Intermittent Fasting broadcast) here: https://donnareish.com/intermittent-fasting-journal-index/

See index for Think-Feel-Eat Videocast/Podcast here: http://donnareish.com/think-feel-eat/

Check out my Intermittent Fasting Course: https://iintermittentfastingcourse.com

Free Intermittent Fasting Start Up Charts: https://donnareish.com/daily-intermittent-fasting-start-up-charts/

DISCLAIMER: This is an intermittent fasting support group, blog, podcast, and/or course. None of the information/advice shared is considered to be medical advice. Information shared here is for inspiration and/or informational purposes only. Please consult your physician or medical professionals with any specific medical questions including treatment options, medications, dosages, and other medical concerns. Again, no specific medical advice is given herein. No discussion in this group, blog, or course should be considered to be a substitute for medical care.