You must have heard people telling you to create a better sleep schedule because quality sleep is essential for your overall health, but did you know that better sleep also aids weight loss? Yes, there is a connection between sleep and weight loss. In this article, we will understand why sleep is important for weight loss and your overall health.
When it comes to weight loss people often think about a good diet (balanced diet) and exercise which is the top priority when it comes to it. But there is one more crucial element that is often overlooked. The element is sleep! The quantity and quality of sleep significantly impact weight loss efforts. Let us understand how:
Sleep and weight loss
People have made it a habit of staying up late and waking late (unless you are not working), others sleep late and wake up early because they have to run for work. Such people have delved into this unhealthy lifestyle thinking it is normal for them. They need to understand that sleep is not just the time to close your eyes and get lost in the world of dreams.
Sleep is necessary for the body because it allows the body to get appropriate rest. Also, it is a period of crucial physiological processes that regulate metabolism, appetite, and energy balance.
Here is how sleep affects weight loss:
Hormonal regulation
Sleep is essential for hormonal regulation especially, leptin and ghrelin. These two are the hunger hormones and play a vital role in hunger and satiety.
Leptin is responsible for sending signals to the brain that you are full. This hormone is produced by fat cells.
On the other hand, ghrelin is the hunger hormone that is produced in the stomach and is responsible for stimulating appetite.
When you are sleep deprived the leptin levels will decrease resulting in higher ghrelin levels which will eventually increase hunger and appetite.
Quality and quantity of sleep are also important for insulin sensitivity. Sleep deprivation may lead to higher blood sugar levels and increased fat storage.
Metabolic rate:
As discussed above, sleep helps in psychological processes including metabolism. How does sleep affect metabolism you may ask. Well, poor sleep can slow down your metabolism which will make it harder for it to burn calories. For weight loss one needs to burn calories effectively.
Poor sleep leads to slow metabolism which means you won’t be able to burn enough calories at rest or even during physical activities.
Cravings and food choices
Lack of sleep can lead to cravings and making unhealthy food choices. Poor sleep can result in the brain’s decision-making ability when it comes to choosing the right food for you.
Sleep-deprived people often crave high-calorie foods like sugary foods, sodas, pasta, burgers, and other fast food. This will increase your calorie intake and lead to weight gain instead of weight loss.
Choosing high-calorie foods when sleep deprived could affect or alter your brain activity areas that are responsible for reward and impulse control; that is why you don’t make the right choices when choosing your food.
Physical activity
Sleep deprivation could be the reason for fatigue and reduced motivation to engage in physical activities. You must understand the need and necessity for physical activity in weight loss. Involving physical activities in your weight loss routine will help you to burn calories effectively.
Less exercise can further contribute to weight gain because you are not burning sufficient calories which could be a challenge for you to achieve your weight loss goal.
How much sleep do you need?
Though the optimal amount of sleep depends on your age and individual needs, you should aim for at least 7-9 hours of sleep per night.
Delve into consistent sleep patterns which are important for your body because irregular sleep patterns could lead to disruption in circadian rhythm and metabolic rate.
Tips to improve sleep quality
To enhance your sleep patterns and ensure you get sufficient sleep and the weight loss process could become relevant, here are some tips to improve your sleep quality:
Establish a regular sleep schedule:
Establish a sleep schedule and follow it regularly. Go to bed at the same time every day, even on weekends. The consistency in sleeping patterns will help you to regulate your body’s internal clock. This will also lead to a decrease in the production of hunger, appetite, and stress hormones.
Create a sleep-conducive environment:
A sleep conducive environment is one that will help you to sleep early and allow you to sleep peacefully. To create such an environment you will have to make some changes in your surroundings, especially in the room where you sleep.
Ensure your bedroom is completely dark and quiet when you are sleeping. A cool room also helps to have a deep sleep. You can create a sleep-conceive environment in your bedroom by using blackout curtains, earplugs, or a white noise machine if necessary. Such an environment is ideal for getting a good quality sleep and appropriate rest.
Limit screen time before bed:
Limiting screen time before sleep is also necessary if you want to get better quality sleep and deep sleep. Your smart devices like phones, tablets, and computers interfere with the melatonin production which is affected by the blue light that your devices produce.
You should aim to turn off your phones, and other devices for at least 60 minutes before you go to bed. This will relax your mind before you go to sleep and try to keep your phone away from your bedside.
Avoid stimulations
Avoid stimulation so do not feel energized before going to sleep or else your mind won’t get into the relaxing mode if you are not feeling tired.
Reduce or eliminate caffeine or nicotine intake before you go to bed. You should be mindful of hidden caffeine sources like certain teas and medications. Ensure to sleep without caffeine and other stimulants that may disrupt your sleep cycle.
Practice relaxation techniques:
When you are on the weight loss journey, understand that you need appropriate rest and sleeping is the only time when you can relax your body. The more relaxed you are, the less stressed you will feel.
Stress can also be another reason for regulating hunger hormones ghrelin leading to weight gain. In order to lead a stress-free life, you should practice relaxation techniques like meditation, reading, or taking a warm bath before going to sleep.
Monitor your diet:
You need to avoid heavy meals and alcohol close to bedtime. These can disrupt your sleep cycle. Also, if you want to lose weight you should eliminate alcohol because it leads to weight loss.
Before going to bed make mindful choices like reading before bed instead of using screen, meditation, etc and if you feel hungry before bed choose a light snack.
Stay active:
Ensure to move your body frequently so you can have a better sleep at night. Exercising and physical activity could help you get quality sleep but ensure you do not indulge in vigorous exercises close to bedtime or it may disrupt your sleep cycle.
Frequently Asked Questions
Does sleep affect my weight loss?
Ans. Sleep does affect your weight loss. The more quality sleep you will get the better your results of weight process would turn out to be. Sleeping properly helps to regulate your hormones especially, the hunger hormone ghrelin and stress hormone cortisol, and ensures a decrease in their production.
How many hours of sleep for weight loss?
Ans. You need to have proper rest while sleeping so aim for at least 7-9 hours of sleep in the night. To regulate your sleep schedule you should sleep at the same time every day even on weekends.
Can lack of sleep cause weight gain?
Ans. Yes, sleep is associated with weight gain. Improper sleep can lead to an increase in the hunger hormone ghrelin and appetite hormone leptin which send signals to the brain that you are full. Getting quality sleep can help to regulate these hormones and reduce your calorie intake or cravings, especially at midnight.
Is 5 hours of sleep enough?
Ans. 5 hours of sleep could be enough for some but the truth is otherwise. Functioning on 5 hours of sleep could be convenient for some people but it may also have adverse effects on your weight loss efforts and your overall health. Try to get 7-9 hours of sleep every night.
