Sleeping for weight loss (and Day 18 - 21 Day Sugar Detox)

I found out several years ago how important sleep is for weight loss.  My weight loss had stalled even though I was doing all the right things.  At the time, I was still doing the Weight Watcher Points program and I was sticking to the correct daily points, I was exercising, and watching my portion sizes.  But the number on the scale wasn't moving. 

Then I read (or heard) that if you are not getting enough sleep, it can actually cause weight gain.  Sleeping?  Really?  So of course I did what anyone does in this day and age, I did some research via Google.  Sure enough, just about every link I clicked on spoke of how important sleep is, not only for weight maintenance and weight loss, but also for overall health. 

I thought I was sleeping well.  I had learned years earlier that sleep was a key to helping eliminate my constant migraines, so at that time I developed a night time routine to help me sleep.  I would go "screen free" 20 to 30 minutes prior to bed (no TV, computer, phone, etc.), take melatonin and drink some night time tea, and then I would read, journal, or meditate until bedtime.  If I felt I was more awake than normal around bedtime, I would take warm shower or bath prior to reading.  That worked great.  It didn't take me long to start sleeping better and feeling better.

But as with a lot of my good habits, the bad habits began to creep back in.  I stopped taking a bath or shower prior to bed, I was watching TV right up until bedtime (or even while laying in bed), and stopped taking the melatonin and drinking the tea. 

I just never considered sleep a factor in weight loss.  Clearly it's one of the more important aspects but unfortunately isn't talked about enough when discussing weight loss. 

Once I went back to my bedtime routine, I started to see gradual weight loss in the following weeks. 

So, I've had all this experience with how important sleep is.  I know it helps with my weight, it helps to keep my migraines under control, and helps my overall attitude the next day.

Yet....

I find myself falling into that old habit of watching TV or playing on my phone (or both!) right up until I turn out the light.  Then I have issues falling asleep or staying asleep. 

I am doing better, I would say that I manage to do my night time routine about 5 out 7 nights.  And on those nights, I wake up the next morning feeling refreshed and ready to face the day.  It helps that I go to bed at the same time every night.  I try to be in bed, relaxing with a book or writing in my journal at 9 pm and the light goes out by 9:30.  My alarm is set for 5:30 weekday mornings, so this gives me 8 hours in bed and thanks to my Fitbit, I know that I tend to stay asleep for approximately 7 1/2 hours during the night.  Anything less than 7 hours of sleep and I'm dragging the next day. 

Getting that 7 1/2 to 8 hours of sleep is key, not only to help with my overall health, because when I'm not tired, I don't snack or overeat as much during the day.  When I'm tired, I overeat.  Always.  So in order for me to maintain my weight, I need my sleep. 

The best part about sleep?  It's the easiest thing I have ever done on my weight loss and maintenance journey.  And one of the best parts.  I love to sleep! 

Unfortunately, the last few days I have been tired, despite getting my normal amount of sleep.  Probably because I have been watching TV or playing on my phone up until the light goes out.  So, though I'm sleeping the right amount, it's not the deep sleep I need to feel refreshed.  The last few days have been a struggle to keep my snacking under control and I feel like it's been a losing battle.  Luckily, we don't have any off-plan foods in the house (well, we do, but Hubby has them well hidden from me!) so my snacking has been limited to healthy, sugar free options.  But overeating, is overeating, regardless of what food it is. 

How did my Day 17 go?  It was a constant struggle from after lunch until bed time.  I ate a bunch of snacks in the evening (for the second day in a row) and I'm starting to think negative thoughts about myself, the detox, and life in general.  Day 17 was a success because I didn't have any sugar (okay, one lone Tic-Tac... the last in the container in my desk drawer), but mentally and emotionally I feel it was the hardest day I've had on the detox.

Today is Day 18.  Just three more days to go.  I should be feeling great.  I've made strides in understanding my addiction to sugar and snacking, I have gone 17 days sugar free (for the most part), and I've stuck with it through all the cravings and wanting to comfort eat.  Yes in my mind, I feel like I didn't give it my all, that I should have avoided the extra snacking.  It's ridiculous thinking, I aware of that.  It's the mental games I play that usually lead to self-sabotaging my weight loss efforts.  I still feel, after all this years, I have to be perfect to be successful. 

So it's time to change that thinking.  I have been successful with this detox.  I am successful.  And I got a good night's sleep, so no excuses today.  I can make it through three more days of no sugar.  It will be breeze compared to what I have been through.  I can do this!