Does Sleep Affect Weight Loss?
We are finally giving sleep some of the attention it deserves as it relates to the body’s overall functioning and health. We are finding more connections between sleep, nutrition, stress, and immune function. But how about weight gain? And weight loss? Is there a connection? Most research is pointing to yes. Let’s take a look at why and how sleep can determine if you still fit in those skinny jeans!
There is an increase in evidence connecting sleep to the reason you are holding on to extra weight. Here are five reasons that your sleep patterns may be keeping you from shedding some of that unwanted muffintop.
METABOLISM. When you don’t get the amount of sleep your body needs to thrive, your metabolism suffers. It simply slows down. Your resting metabolic rate (RMR) decreases. Most physician still recommend between seven and nine hours per night. Try tracking your sleep and wake time for a week, and see if you are in surplus or deficit. If you need to up your hours, go to bed earlier, Becky!
HUNGER. Did you know that a lack of sleep can increase your appetite? Doh! Yes, when your body feels a lack of energy, your brain tells you to look for additional sources of energy to compensate: FOOD! The bad news of this cycle is that when we are tired, our brain tends to lean toward poor choices. We want chips and brownies, not carrots and broccoli. Getting adequate sleep is hazardous to your uncontrolled snacking.
HORMONES. Specifically, leptin and ghrelin (not leopards and gremlins.) Ghrelin is the hormone that tells you when to sleep. Guess what? You have MORE of this hormone when you are sleep deprived! And Leptin is the hormone that tells you to stop eating. You guessed it! You have LESS leptin when you’re lacking sleep. Yawn. Pass the Oreos.
MOTIVATION. “When I lack sleep, I jump out of bed to go exercise!” Said no one ever. Yes, when your sleep is lacking, so is your energy level and therefore your motivation to exercise. Our brains are wired to constantly work to conserve energy. So when you are tired, your brain will tell you to move less. And the opposite is true: more sleep can improve your body’s performance! Snag your jammies!
INSULIN RESISTANCE. When you lack sleep, your cells can become more insulin resistant. This means more sugar will remain in your bloodstream and your body produces more insulin to compensate. Just a few nights of poor sleep can cause insulin resistance- which effects both weight gain and type 2 diabetes. Sing me a lullaby, please!
The bottom line is that sleep is VERY much connected to your waistline. Lack of snooze time changes the brain’s ability to make the best decisions regarding food. It tells your body to eat and not to stop. This makes it so hard to resist unhealthy foods, and to control portions. And when you can’t sleep, you put on pounds, which make it harder to sleep well. Stop this madness!
Refer back to tips for getting a good night’s sleep. Have a bedtime routine. Try some foam rolling or stretching. Turn off the screens after dinner time. Dim the lights. Have a nice and cool bedroom, and make sure it’s dark. Set yourself up for success when it comes to sleep, because your health really does depend on it.
