We all know the impact of poor sleep. Low energy, mood swings, depression, and so on. But the list is longer and more terrifying than many can anticipate.
Irregular sleep is one of the key factors of being overweight or obese. Mainly because sleep deprivation can lead to changes in the way the body handles glucose, which can increase the risk of developing diabetes.
The correlation between sleep and weight loss is not fully understood, but researchers have shown that people who do not get enough sleep are less likely to feel full after eating and more likely to reach for fattening foods.
Does Sleeping In the Afternoon Increase Your Weight?
For healthy weight management, it is recommended that adults sleep seven to nine hours each night. This is because people who sleep enough are more likely to make healthy food choices and be physically active.
In addition to weight loss, getting enough sleep is important for general wellness. Insufficient sleep can result in an increased risk for developing chronic diseases, such as heart disease and stroke.
In recent years there has been much talk about the link between sleep and weight loss.
In fact, a study conducted by Brown University in 2012 revealed that individuals that slept five hours experienced a notable increase in appetite the following morning compared to those who had eight hours of sleep. This is believed to be due to a slow down in metabolism during sleep, which makes sense as the body tends to need less energy while sleeping.
However, it is believed that there are other factors that could be involved in the sleep and weight loss co-relation. For example, if someone sleeps poorly they may be tired throughout the day so choose unhealthy foods for quick energy boosts. This can lead to an increase in weight and poor food choices which over time will see an increase in body fat.
Furthermore, when someone is under-slept they tend to be less active during the day as they lack the energy to engage in exercise or physical activity for extended periods. As a result, their metabolism slows down even further and consequentially this leads to greater weight gain.
Natural ways to improve sleep and metabolism
There are ways to improve both sleep and weight loss by using simple healthy lifestyle changes, such as;
- Eating regular balanced meals and avoiding sugary foods or drinks: Natural foods such as fruits, vegetables, and whole grains release energy slowly into the bloodstream, helping you feel fuller for longer and preventing sugar spikes that can disrupt sleep.
- Exercising regularly: Exercise releases endorphins which help to improve mood and energy levels, both of which are crucial for a good night’s sleep. Regular exercise is also one of the best ways can help maintain healthy hormone levels. This can reduce cravings for sugary or high-calorie foods that could cause weight gain if consumed in excess.
- Setting a regular sleep routine: Going to bed and waking up at the same time each day can help the body get into a healthy sleeping pattern. This will ensure you are tired at bedtime, rather than just trying to force yourself to sleep. It has also been shown that exercising 4 or 5 hours before going to bed can help promote a restful night.
- Staying active during the day: Even if you are busy, try to fit in some form of physical activity every day. A simple 30-minute walk after dinner may be all that it takes to increase your metabolism and burn extra calories. Combining this with at least 8 hours of quality sleep each night will help promote
- Reducing stress levels: Stress can have a significant negative impact on sleep, so try to find ways to relax and de-stress before bedtime. Activities such as yoga, meditation, or reading can help calm the mind and encourage a good night’s sleep.
So, while there is definitely a link between sleep and weight loss, it is not always cut and dried. While its nature is not yet fully understood, it is clear that improving sleep habits can have a positive impact on overall health and well-being, including weight loss. Also, there are many other factors that come into play, such as overall lifestyle choices and diet. By following some of the simple tips outlined earlier, it is possible to achieve healthy, sustainable weight loss while getting the necessary amount of quality sleep.