Estimated reading time: 5 minutes
Have you been struggling to lose weight lately? How you sleep might be the missing piece of the puzzle. Most people trying to lose weight focus on diet and exercise, but they can overlook the importance of getting enough rest. Sleep is key to everything our body does. For weight loss, sleep helps with controlling hunger hormones and improving metabolism. In fact, research has shown that people who don’t get enough sleep are more likely to gain weight over time. Wondering how exactly sleep affects weight loss? Here, PatientsLikeMe will look at how sleep and weight loss are connected and four ways better rest can help you reach your weight loss goals.
How Does Sleep Affect Weight Loss?
We all need sleep for overall health. However, it plays a particularly important role when it comes to managing weight. When you do not get enough sleep, your body’s hormone levels shift. This can make you feel hungrier and more likely to crave unhealthy foods. Sleep deprivation can also slow down your metabolism, which leads to weight gain over time. Did you know you actually lose weight while you sleep? While at rest, your body repairs muscles, burns calories, and regulates important hormones that control appetite and metabolism. It won't a noticeable loss but it still helps. That is why sleep habits can make a big difference in weight loss.
Four Ways Rest Helps With Weight Loss
Controlling Hunger
Your body relies on two key hormones to regulate hunger: ghrelin and leptin. Ghrelin, also known as the "hunger hormone," tells your body when it is time to eat. Leptin, on the other hand, signals when you are full. When you do not get enough sleep, your ghrelin levels increase. This makes you feel hungrier than usual. At the same time, leptin levels drop, meaning you do not feel full as quickly. This combination leads to overeating, especially cravings for high-calorie foods. By getting 7–9 hours of quality sleep each night, you can help keep these hunger hormones balanced, making it easier to stick to your weight loss goals.
Improving Metabolism
Metabolism is how your body converts food into energy. When you don’t get enough sleep, your resting metabolic rate (RMR) can drop. This means your body is burning fewer calories while at rest. One study found that people who are sleep deprived have a lower metabolic rate than those who got enough sleep. To keep your metabolism running at its peak efficiency, make sure you prioritize getting enough sleep every night.
Short Sleep and Weight Gain
Another problem is that not getting enough sleep does not just make you hungrier! It also changes the way your body stores fat. Sleep deprivation can lead to your body increasing its production of cortisol, the stress hormone. High cortisol levels are tied to more fat storage, particularly around the belly. A bad night's sleep can also lead to insulin resistance. This makes it harder for your body to process sugars and fats. Over time, this can lead to weight gain and an increased risk of conditions like diabetes.
Better Workouts
Exercise is a big part of any weight loss plan. The problem is if you are not well-rested, you may have a hard time staying active. Sleep deprivation can lead to fatigue, reduced endurance, and slower recovery after workouts. On the other hand, getting enough sleep helps your body recover and repair muscles more effectively. This means you will have more energy to exercise, and your body will build muscle more efficiently! Since muscle burns more calories than fat, this can help boost your metabolism and speed up weight loss.
How Much Sleep Do You Need to Lose Weight?
Experts recommend that adults get between 7 and 9 hours of sleep per night. If you struggle with weight loss and sleeplessness, try making simple changes to improve your sleep habits, like:
- Sticking to a consistent sleep schedule
- Avoiding screens before bedtime
- Keeping your bedroom cool and dark
- Limiting caffeine and alcohol in the evening
If you have been struggling with weight loss despite diet and exercise, your sleep patterns could be the missing piece. Prioritizing sleep can help you control hunger, maintain a healthy metabolism, reduce fat storage, and improve your energy levels for workouts. So, if you are looking for weight loss motivation, start with something simple. Get a good night’s sleep!
Take control of your health with PatientsLikeMe, a revolutionary platform designed to help you manage your wellness journey effectively. Connect with others who share similar experiences and gain access to valuable insights and support tailored to your health needs.