The Link Between Sleep And Weight Loss
Sleep
Sleep and Weight Loss
We’ve all heard about the importance of moving more and following a healthy diet when it comes to losing weight, but what’s the link between sleep and weight loss? In fact, getting a good night’s sleep is key. It’s essential not only for dropping the pounds but also maintaining overall health. Let’s take a closer look.
Why is sleep so important?
Sleep is an essential function that allows your body and mind to recharge, stay healthy and fight off diseases. It also allows your brain to function properly, concentrate and process memories. Most adults need 6-9 hours a night, every night.
While vital, sleep is often a neglected part of overall health. However, it’s important for both physical and mental health. It’s important to emphasise the importance of sleep quality also. Waking in the middle of the night, struggling to get to sleep, and feeling poorly rested even after an adequate number of hours are all signs that sleep quality is poor.
Does sleeping help you lose weight?
So, why is sleep important for weight loss?
Poor sleep is closely linked to weight gain; short sleep duration is a high risk factor when it comes to obesity. Many studies have found that short sleep duration significantly increases the likelihood of obesity. Those who sleep less tend to have higher BMIs, and certain sleep disorders (e.g. sleep apnea) are worsened by higher body weight.
There are several reasons why sleep can help you lose weight.
Smaller appetite
Sleep-deprived individuals tend to eat more calories and have a bigger appetite. Lack of sleep is also believed to cause poor appetite regulation, including increasing levels of the hunger hormone ghrelin and reducing leptin levels (the hormone that reduces appetite). Leptin suppresses hunger and signals to your brain that you’re full, however, your body produces less of it the less you sleep.
Fights cravings
Lack of sleep can make it much more difficult to fight cravings and make healthy choices when it comes to food. This is because sleep deprivation can dull activity in the brain’s frontal lobe, and this area of the brain is in charge of decision-making and self-control.
So, a poor night’s sleep can make it harder to follow a healthy diet and resist the temptation to overeat. Everything in moderation is key; but eating more than your body needs can lead to weight gain over time. Not getting enough sleep can make it harder to exercise restraint when it comes to junk food.
Affects metabolism
Some research indicates that sleep deprivation may lower your resting metabolic rate (RMR), which is the number of calories your body burns when completely at rest. Your RMR is determined by many factors, including:
- Age
- Weight
- Activity level
- Height
- Muscle mass
However, some studies have found that lack of sleep can slow down your metabolism, meaning you burn less calories throughout the day. This can make it harder to be in a calorie deficit, needed for weight loss. It also seems that poor sleep can lead to muscle loss, which can slow down metabolism, as muscle burns more calories at rest than fat does.
Despite this, research is somewhat inconclusive, as some studies have found no changes when it comes to sleep and energy expenditure.
Boosts physical activity
For some of us; the more tired we are, the less motivated we are to work out. Even if you do find the motivation to exercise, you may get tired more easily without a good night’s sleep.
On the flip side, being well-rested may help improve athletic performance, for example improving reaction times and decreasing fatigue levels.
Decreases calorie intake
Those of us who don’t get enough sleep tend to consume more calories. As mentioned, it’s tougher to fight cravings and your metabolism may be slower. You’re also more likely to overeat, for example, choosing high-sugar options to give yourself energy (but these foods are often high in calories while offering little nutritious value).
Poor sleep may also increase calorie intake by making you less likely to control your food portion sizes, as you’re hungrier.
Prevents insulin resistance
Poor sleep can cause cells to become insulin resistant, meaning more sugar remains in the bloodstream and your pancreas produces more insulin as a result. Insulin is a hormone that moves sugar from the bloodstream to your body’s cells to be used as energy. A rise in both insulin and blood sugar levels can damage your pancreas over time. This can lead to both type 2 diabetes – and weight gain.
Excess insulin makes you hungrier, and signals that the body should store more calories as fat. Even a few nights of poor sleep can decrease your body’s ability to lower blood sugar levels.
How much sleep do you need to lose weight?
Sleeping fewer than 7 hours a night may increase the risk of weight gain and obesity, so try to aim for at least that. It can be easier said than done, particularly during stressful periods of time, but some tips include:
- Turning off all electronics (e.g. phone, laptop, TV)
- Taking a hot bath before bed
- Setting a schedule; a regular wake and sleep time
- Getting the temperature right (around 18-19°C)
- Carrying out relaxing activities e.g. reading, meditating, listening to calming music
How sleep affects overall health
It’s not all about weight loss, sleep is essential for both physical and mental wellbeing. Here are just some of the ways regular poor sleep can impact overall health:
- It’s linked to depression
- Impairs immune function
- Decreases your ability to interact socially
- Can lead to heart disease
- Decreases sex drive
- Decreases fertility
So, it’s important to start making sleep a priority, not just when it comes to meeting your weight loss goals. It’s a key part of living a healthy lifestyle.
Along with being more active and eating well, good sleep is an essential ingredient when it comes to looking after overall health. You can’t look after your body and mind adequately without getting enough sleep. Take care of yourself, and make your needs a priority – you’ll soon start to reap the benefits.
