What is the impact of sleep on weight loss

Today we are exploring the effect that sleep has on your weight loss journey and why a good nights sleep is so important to help you lose weight.

Sleeping Cat

Sleep plays a crucial role in weight loss and overall health and well being, when you sleep well you wake with a more positive outlook on the day, with more get up and go. Several studies have linked insufficient sleep to weight gain and obesity. Sleep can impact weight loss in the following ways: 

Metabolism Regulation: Lack of sleep can disrupt hormones that regulate hunger and appetite, such as ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals fullness. When you don't get enough sleep, ghrelin levels increase, and leptin levels decrease, leading to increased hunger and overeating. You can learn more about this here -  Ghrelin and Leptin: Hormones, Hunger, Weight Changes (verywellhealth.com) 

Energy Expenditure: Sleep deprivation can also affect your energy levels and metabolism. When you're sleep-deprived, you can feel lethargic which leads to you being less motivated to engage in physical activity. Additionally, your body may also burn fewer calories at rest when you're sleep-deprived, this can further contribute to weight gain. 

Food Cravings and Impulse Control: Lack of sleep can affect your brain's ability to make decisions and regulate impulses. Sleep deprivation has been associated with increased cravings for high-calorie, high-carbohydrate foods. Have you ever reached for a chocolate bar when you are tired to give you an energy boost?  These cravings can lead to overeating, eating the wrong thing and weight gain.  

Muscle Recovery and Growth: Adequate sleep is essential for muscle recovery and growth, especially if you're engaging in exercise to support your weight loss goals. Without enough sleep, your body may not be able to repair and build muscle effectively, which can impact your overall metabolic rate and ability to burn calories. 

Stress and Cortisol Levels: Sleep deprivation can increase stress levels and elevate cortisol, a hormone associated with weight gain, particularly around the abdomen. Chronic stress and elevated cortisol levels can contribute to insulin resistance and fat storage, making it harder to lose weight. If you want more information, you can find it here - The Relationship Between Sleep and Stress (sleepdoctor.com) 

To support your weight loss efforts, it's crucial to prioritise getting enough high-quality sleep each night. Most adults require 7-9 hours of sleep per night for optimal health and well-being. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, turning off the television, mobile phone, computer, take a bath, light a fragranced candle, cover the clock as this can be distracting, and creating a conducive sleep environment, can help improve sleep quality and support your weight loss goals.