How sleep affects weight loss?

Written by Paris Kazemian

Losing weight is challenging, and it can also be challenging to keep it off. There is a strong relationship between sleep and weight loss. In this article, we are going to deep dive into this subject

The Relationship Between Sleep and Weight

Both the length of time we spend sleeping and the quality of that sleep have reduced over the past several decades. During the same period, Our average body mass index (BMI) increased showing a trend toward larger body weights and rising rates of obesity. Many studies started speculating about possible links between weight and sleep in reaction to these changes. Insufficient sleep and poor sleep quality have been linked in several studies to metabolic abnormalities, weight gain, an increased risk of obesity, and other chronic health concerns.

While there is continuing debate within the medical community about the exact nature of this relationship, the existing research points to a positive correlation between good sleep and healthy body weight.

Sleep Statistics of Australia

• 40% of Australians are struggling to sleep for 7-9 hours.
• 59.4% experience symptoms at least 3-4 times per week, including trouble falling asleep, staying asleep, or waking too early and not being able to get back to sleep.
• In children aged 12-15, 25% do not sleep for 8-10 hours on school nights, and children aged 16-17 it’s 50%.
• Only 20% of Australians report sleeping uninterrupted.
• A whopping 20% of Australians fell asleep behind the wheel, and 5% of these accidents occurred.
• Sleepless Australians are almost 80% less productive.
•  Heart disease and diabetes kill 40% of sleep-deprived Australians.
• Australia spends $66.3 billion per year on health and overheads because of sleep distress.

The relationship between sleep and obesity

insufficient sleep increases the risk of obesity in children and adolescents, while the exact cause of this association is still up for discussion. Children who don’t get enough sleep may have the metabolic abnormalities we previously addressed, skip breakfast in the mornings, and eat more sugary, salty, fatty, and starchy foods

In adults, studies suggest that people getting less than 6 hours of sleep at night are more likely to be diagnosed as obese. In addition to increasing the risk of sleep apnea and depression, obesity can also increase the probability of developing obesity-related conditions. These studies are unclear as to whether getting less sleep causes obesity or if obesity causes participants to get less sleep. However still experts recommend improving sleep quality in adults who are obese.

Does Sleep Boost Metabolic Rate?

Metabolism is a chemical process in which the body converts what we eat and drink into energy needed to survive. The process of metabolism encompasses everything we do, including breathing and exercising. The metabolism can be temporarily increased by physical activities, but not by sleeping. When you are sleeping, your metabolism slows around 15%, reaching its lowest point in the morning.

Several studies have shown that sleep insufficient sleep (whether caused by self-induction, insomnia, untreated sleep apnea, or other sleep disorders) leads to metabolic dysfunction

In addition, an insufficient amount of sleep causes increased oxidative stress (a precursor to diabetes), glucose intolerance (blood sugar), and insulin resistance in the body. The chance to eat more may increase as a result of extra time spent awake and A lack of sleep may disrupt circadian rhythms, resulting in weight gain

Can sleep deprivation make you hungrier?

It is believed that leptin and ghrelin neurotransmitters are crucial for appetite. Leptin helps people feel full while ghrelin encourages hunger. These neurotransmitter levels fluctuate normally throughout the day, alerting the body to the need to eat calories. It is possible that lack of sleep affects the body’s ability to regulate these neurotransmitters.

According to one study, men who slept for 4 hours had higher ghrelin levels and lower leptin levels than men who slept for 10 hours. In persons who are sleep deprived, this imbalance of ghrelin and leptin may cause an increase in hunger and a decrease in sensations of fullness.

Additionally, several studies have shown that sleep loss has an impact on eating choices. People who are sleep-deprived often choose foods that are heavy in calories and carbs.

How is sleep related to physical activity?

Losing sleep might leave you with less energy for physical activities and exercise. Sports and exercise might be less safe when you’re exhausted, especially balancing exercises and weightlifting. Exercise is crucial to maintaining weight reduction and good health. Regular exercise can increase sleep quality, particularly if it is exposed to natural light. Even a little stroll throughout the day may enhance sleep, but greater exercise might have a more notable effect. Exercise that lasts at least 150 minutes at a moderate level or 75 minutes at a high intensity per week, can increase alertness during the day and reduce daytime drowsiness.

Sleep during weight loss

A healthy weight loss strategy must include getting enough, good sleep. studies have revealed that missing sleep while dieting will lessen weight loss and promote overeating

Tips for Quality Sleep During Weight Loss

There are several strategies for increasing sleep quality. Here are a few  suggestions for getting a better night’s sleep while dieting:

• Sleep in a dark room: A higher risk of weight gain and obesity is linked to exposure to artificial light when sleeping, such as that from a TV or bedside lamp.

• Avoid eating just before bed: Late-night eating may reduce the success of weight loss attempts

• Consistently follow a sleep schedule: Large shifts in sleep patterns or attempting to catch up on sleep after a week of late nights might alter metabolism and lower insulin sensitivity, making blood sugar elevation more likely.

• Be a Morning Person: People who sleep late at night may eat more calories and are more likely to acquire weight

• Reduce Stress: Chronic stress may lead to poor sleep and weight gain in several ways, including eating to cope with negative emotions

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