The Link Between Sleep and Weight Loss: What You Need to Know

By Dickson Osas

When it comes to gaining or losing weight, the attention is most often centered on various aspects such as diet pattern and exercise routine, among others, while ignoring what should be at the top of the list is the sleeping pattern. Sleep patterns can be a crucial driver of body size; a strong link exists between how much weight a person gains or loses.

The link between a lack of sleep and a low body weight has been widely established.

The more rested you are, the easier it is to maintain a healthy weight.

People who get little sleep, on the other hand, are more likely to be overweight or obese.

The natural conclusion is that if you want to reduce weight, you should pay attention to your sleeping habits.

A recent study found that most adults do not get enough sleep, whereas an average adult should get a minimum of 7 hours every night for health and well-being. The study also shows that lack of sleep can impede persons with obesity from maintaining their weight loss and that regular exercise can help them sleep better.

What Is A Sure Way To Get Proper Sleep?

The human body requires approximately 7-8 hours of sleep daily. Therefore, you should obtain enough sleep to allow your body to function at its best.

1. Late coffee should be avoided:

It is best not to take coffee anytime from 3 pm; avoid caffeine or caffeinated drinks:

Caffeine is a stimulant that interferes with getting a good night’s sleep.

2. Before going to bed, drink a glass of milk:

Milk includes tryptophan, an amino acid that calms you before you sleep.

3. Eat a light dinner:

Instead of soothing your system, a late meal get it firing, which means the body will be doing extra work when it should be resting.

4. Stay hydrated throughout the day:

Drinking water helps the body in several ways; you do not have to worry about water retention, as your body will get rid of excess water; remember, staying hydrated throughout the day is essential.

Weight-reduction strategy

Paying attention to your sleep pattern is a simple logic for weight control. The better you are, the easier it is to keep the excess flesh under control.

People who get little sleep, on the other hand, are more likely to be overweight or obese.

The natural conclusion is that if you want to reduce weight, you should pay attention to your sleeping habits.

The link between sleep and weight loss has been extensively established.

What Role Does Sleep Loss Play in Weight Loss?

Scientists have discovered that those who sleep for only a few hours every night are more likely to gain weight.

Once gained, these body fats are usually quite difficult to burn, even with a healthy diet and vigorous exercise.

That’s not all, though.

Sleep deprivation has also been directly linked to the following:

Increased Appetite

Certain hormones (Neurotransmitters) control the signals that inform your brain when to eat.

The nerve cells employ the chemical messenger to send signals to each other.

Your appetite is controlled by two neurotransmitters called ghrelin and leptin.

The hunger hormone is ghrelin.

i. Ghrelin is to blame for your stomach pains when you are hungry.

ii. Leptin is involved in the feeling of being full after you’ve eaten your fill.

These two hormones are in constant motion, balancing each other to help your body obtain and burn energy properly. That’s how these hormones are configured to operate.

Your body system can go berserk if you don’t get enough sleep.

According to one study, people that usually have at least four hours of sleep each night are reported to have higher levels of ghrelin and lower levels of leptin than those that sleep for longer hours each night.

This usually causes uncontrolled hunger, leading to extreme overeating, resulting in a higher-than-average daily energy intake.

You probably might have found yourself in that situation where you kept feeling hungry even after eating, and you keep scouring the whole house in search of food because you were hungry. It’s possible that your insatiability was caused by poor sleep quality.

Sleep deprivation has also been linked to bad eating choices in other studies.

People who don’t get enough sleep, for example, are more likely to seek high-calorie, carb-heavy foods.

Sleep deprivation slows metabolism.

When talking about metabolism action, we’re referring to the chemical process by which your body transforms all the food you eat into the energy you need to live.

A range of collective behaviors, such as breathing and exercising, are also part of your metabolism. You’re probably aware that exercise can temporarily boost your metabolism.

Your metabolism slows down by roughly 15% when you sleep. As you wake up and go about your day, it will intensify; lack of good sleep can slow down metabolism, resulting in metabolic dysregulation; this can be due to insomnia or something entirely different.

This indicates that you are under more oxidative stress. As a result, you may develop blood glucose or blood sugar intolerance, a precursor to diabetes. It might ultimately result in insulin resistance.

You have more opportunities to eat more food and drink calorie-dense beverages while you stay awake, which can lead to excessive weight gain.

Sleep deprivation depletes your ability to exercise

You will have less energy to work out during the day if you do not get adequate sleep.

You are more prone to gain and retain weight if you do not engage inadequate physical activity.

If you work with heavy machinery or drive for a living, lack of sleep might expose you to danger in your workplace as you might feel exhausted and tired.

Getting Enough Sleep Can Aid Weight Loss

Improved sleep quality has been demonstrated to boost the chances of weight reduction success by 33%.

Getting enough sleep is an essential part of any good weight-loss strategy.

Sleeping through the night can also help you avoid overeating by reducing your appetites.

How much sleep should you obtain regularly?

Scientists define quality sleep as getting a minimum of six to seven hours of sleep every night.

How to Lose Weight by Sleeping Well

Paying attention to healthy sleeping patterns is important to getting a good night’s sleep.

Here are some very useful tips to help get good sleep:

● Be a Morning Person

While staying up past midnight might feel like a good thing, it constantly puts you at a higher risk of gaining weight.

Compared to those who go to bed late, early birds tend to weigh less and maintain a healthy weight.

● Maintain a Schedule

Inadequate sleep can wreak havoc on your metabolism while also lowering insulin sensitivity.

To keep your metabolism functioning at optimum capacity, have a schedule for your sleep, where you go to bed at a certain time and wake up following the same sleep routine every day.

● Stress Reduction

Constantly feeling stressed might contribute to poor sleep and weight gain.

Negative thoughts are more likely to arise in a stressed mind.

If you can relax in the hours leading up to bedtime, you’ll have a much easier time sleeping.

To help you wind down and relax before bedtime, try meditating, listening to calm music, or reading.

● Sleep in a dimly lit room

Your sleep may be disturbed by daylight or street brightness shining through your windows.

Shades or curtains should be used to darken your windows, and artificial light sources such as TVs and bedside lamps should be turned off.