Weight Loss and Sleep
How Does Sleep Affect Your Weight?
Poor sleep is strongly linked to weight gain.
When you think about all the things that can impact weight gain, you may not think that sleep is one of them. However, there is a strong relationship between quality sleep and weight management. Sleep, and more importantly, sleep deprivation, can have a significant impact on your weight and metabolism.
If you’re trying to lose weight, the amount of sleep you get can be just as important as diet and exercise. Studies show that people with a short sleep duration tend to weight significantly more than those who get adequate, quality sleep. In one study, children and adults with short sleep duration were 89% and 55% more likely to develop obesity, respectively.
Think about it: If you’re feeling sleepy during the day, you may be reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family – too tired to cook.
If you’re trying to lose weight, getting quality sleep is crucial. Mounting evidence shows that sleep may be the missing factor for many people who are struggling to lose weight. While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night.
Here are some reasons why getting enough sleep may help you lose weight.
Poor Sleep Is a Major Risk Factor for Weight Gain and Obesity
People’s sleep requirements vary, but research has observed changes in weight when people get fewer than 7 hours of quality sleep a night. Poor quality sleep has repeatedly been linked to a higher body mass index (BMI) and weight gain. Additionally, many sleep disorders, like sleep apnea, are worsened by weight gain. It’s a vicious cycle. Poor sleep can cause weight gain, weight gain can cause your sleep quality to decrease even further.
Poor Sleep Can Increase Your Appetite
Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more, likely due to its effect on hormones that signal hunger and fullness. calories. Furthermore, research has found that lack of sleep can increase your affinity for foods that are high in calories, carbohydrates, and fat. Those who get adequate quality sleep tend to eat fewer calories than those who don’t get enough sleep.
Good Sleep Can Enhance Physical Activity
A lack of sleep can cause fatigue, making you less motivated to exercise. You are also more likely to get tired earlier during physical activity. Good news is that getting more quality sleep can help you improve your athletic performance.
The Bottom Line
Sleep plays a key role in your health. One study linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults. Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.
You may think you’re getting ample rest, but not all sleep is created equal. It is not only essential to get enough sleep each night but also important to get good quality sleep. It might not seem like much, but it could make all the difference and mean more than any other health decision you make
If you are working to increase your health in the New Year, we recommend that you make sleep a top priority. If you are having difficulties sleeping visit one of our medical providers at Comprehensive Sleep Care Center for a sleep evaluation.