According to a small study conducted at the University of Chicago, sleep is a key component in fat loss and can undermine other efforts to lose weight, despite best intentions. The study revealed that without enough rest the body produces more of the hormone ghrelin that stimulates hunger and promotes fat retention. Those who got 8.5 hours of sleep lost 3.1lbs of fat compared to those who only got 5.5 hours of sleep and lost 1.3lbs. The latter group also sacrificed 2lbs of precious fat-free mass, which includes muscle. We recommend aiming for at least 7 hours of restful sleep per night for optimal recovery, growth hormone and melatonin levels. For tips on how to make this a reality, revisit the sleep chapter in The Hormone Diet. If you find that falling - and staying asleep - is challenging, try one of these recommended supplements: Melatonin 3mg (sublingual), Magnesium Glycinate (2-4 pills nightly), Relora Plex (2 pills before bed and 1 upon wakening), or Seditol Plus (1-2 pills before bedtime). Also be sure to sleep in a cool, pitch dark room for a perfect slumber.
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