While exercise and a clean diet are important factors in weight loss, getting 7-8 hours of sleep each night and getting quality sleep are also imperative. The effects of sleep habits on weight loss should not be overlooked.
If you’re trying to lose weight but the scale won’t budge, you might want to take a look at your sleeping habits. Sleep is something we all need but is often overlooked as a priority. Getting less than the recommended amount of sleep each night can increase your risk of certain health problems, including obesity.
But what is it about sleep time or lack of sleep that causes weight gain? Here’s an overview of how sleep habits can affect your ability to lose weight, how sleep deprivation can affect your appetite, and the benefits of healthy sleep habits.
The relationship between sleep and weight
Americans have been steadily losing sleep over the past few decades. For most of the same period, the average BMI in the United States increased, indicating a trend toward increased weight gain and obesity.
Because of these trends, many researchers have begun to speculate about the possible relationship between weight and sleep. Several studies have shown that insufficient and poor sleep quality can lead to metabolic disturbances, weight gain, and an increased risk of obesity and other chronic health problems.
Although the exact nature of this relationship is still debated in the medical community, current research suggests a positive relationship between good sleep and healthy weight. There is still much to learn about the intricate details of how sleep is related to weight. Several hypotheses suggest directions for future research to better understand the relationship between body weight and sleep, thereby reducing obesity and improving weight loss methods.
Sleep and decreased appetite
Adults who get enough sleep at night have better control over their desires and urges than adults who have frequent sleepless nights. This is because the less sleep you get, the more negatively your hunger-regulating hormones are affected. These hormones are called leptin and ghrelin. Leptin is the hormone that tells you when you’re full, so if it’s not working properly, you don’t always know if you’re satisfied or if you’re eating enough. Ghrelin is a hormone released in your stomach that signals your brain that you are hungry. These hormones are disrupted when we don’t get enough sleep. Low hormone levels make it difficult to tell if you are really hungry.
Lack of sleep and cravings
If you struggle to say no to nutritious food when you’re sleep-deprived, you’re not alone. Lack of sleep can increase your desire to eat high-calorie foods while decreasing your ability to resist them. Researchers have found that lack of sleep can alter your appetite and levels of endocannabinoids, chemical signals that affect the brain’s reward system.
This was more pronounced on sleep-deprived days, as endocannabinoid levels were higher and longer lasting, especially in the afternoon.
Lack of sleep and exercise
Exercise is important to lose weight and stay healthy. But if you don’t get enough sleep, you may not have the energy to be active. Although research on sleep loss and energy expenditure is limited, sleeplessness and fatigue tend to increase sedentary behaviour. This in turn can lead to less physical activity and physical activity.
Is it possible to sleep too much?
Although adequate quality sleep is very important, prolonged sleep disrupts the biological clock. According to research, there is also a link between being overweight and sleeping too long. Too much sleep, like not enough sleep, can increase the risk of obesity. It may seem like a lot of work, but if you’re getting 6 to 8 hours of quality sleep every night, you’re on the right track.
Tips for healthy sleep
You can improve your ability to fall asleep and stay asleep through the night by establishing healthy sleep habits. These tips below can help you get started.
- Establish a nightly routine that includes relaxing activities, such as showering, listening to music, and reading.
- Transform your bedroom into a healthy sleep environment by dimming the lights and setting the thermostat to the ideal sleeping temperature of 18.3°C.
- Keep a regular bedtime. Try to get up in the morning and go to bed around the same time every day.
- Turn off electronic devices, including cell phones, televisions, and computers, at least 60 minutes before bed.
- Avoid large meals in the evening that are high in fat. Also avoid caffeine and alcohol.
- Exercises such as mindfulness meditation and deep breathing can help you reduce your stress levels.
- At least 30 minutes of physical activity should be performed every day.
- Be sure to check your medicine. Common medications, from beta blockers to allergy medications, can interfere with sleep. If you have trouble sleeping, talk to your doctor about alternative medications and consider changing the time or dosage of this medication.
- If changing your sleeping habits doesn’t help, or if you have concerns about your sleep hygiene, talk to your doctor.
You can lose weight and keep it off if you stick to a sleep schedule, avoid caffeine before bed, and reduce your stress levels.
Proper nutrition and physical activity go hand in hand with adequate sleep. If you get enough sleep, you’ll get more out of your workouts because your body can repair itself properly.
Now that you understand the effects of sleep habits on weight loss, take steps to improve the quality of your sleep. You will be able to achieve more with more sleep.