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Top 5 Reasons Why You Should Prioritise Sleep for Weight Loss
We all know sleep is important, but did you know it can also help with weight loss? In this article, we'll explore five key reasons why getting a good night's sleep can make a difference in your weight loss journey. We will explore how it can affect your hormones, your metabolism, energy levels and more.
1 - Hormonal Balance
In essence, when we're tired, we're more likely to feel hungrier and less likely to feel satisfied after eating. This can lead to increased food intake and potential weight gain. Prioritising a good night's sleep can help keep these hormones in balance, aiding in appetite control and supporting weight loss efforts.
Adequate sleep helps regulate hormones such as leptin and ghrelin, which control appetite and hunger. When you lack sleep, your body produces more ghrelin (the hunger hormone) and less leptin (the satiety hormone), leading to increased appetite and potential overeating.
2 - Metabolism Regulation
Sleep plays a multifaceted role in regulating our metabolism. Ensuring adequate and consistent rest might be a valuable strategy in managing weight and metabolic health. Laboratory studies indicate that a lack of sleep can disrupt our glucose metabolism, which is crucial for energy production (Sharma et al, 2010).
Despite the evidence that sleep does affect metabolism regulation, more research is needed to understand the differences in metabolism impacts between voluntary sleep loss and conditions like insomnia.
3 - Energy Levels and Physical Activity
Sleep plays a significant role in our energy levels and motivation to engage in physical activity. By ensuring a good night's sleep, you're more likely to have the energy and drive to be active the next day, supporting your overall well-being. Adults who experience poor sleep, like insomnia symptoms, generally tend to be less active than those who sleep well. The reasons could be because of daytime tiredness and fatigue, often seen in those with sleep disturbances (Kline, 2014).
4 - Stress and Emotional Well-Being
The more sleep quality improved, the greater the benefits to mental health. In essence, getting a good night's sleep can be a powerful ally in promoting emotional well-being and handling stress (Scott et al, 2021). Here is how sleep can affect different mental health conditions:
General Mental Health - Getting more sleep can help to improve your general mental health.
Depression and Anxiety - Better sleep was linked to significant reductions in symptoms of depression and anxiety.
Stress - Enhanced sleep quality also reduces stress and the tendency for overthinking.
5 - Muscle Recovery and Growth
During deep sleep, the body repairs and builds muscle tissue. This is important for overall metabolism and fat burning. Inadequate sleep can hinder muscle recovery, potentially slowing down your weight loss progress (Vitale et al, 2019).
It is important to remember that achieving weight loss involves a holistic approach that includes a balanced diet, regular physical activity, and sufficient sleep. You should aim for 7-9 hours of quality sleep per night to support your weight loss journey effectively.
Frequently Asked Questions
Is sleep a modifiable risk factor in counteracting harmful weight gain?
While sleep appears to have a role in weight gain prevention, the extent of its influence remains a topic for further investigation. It's not entirely clear if interventions focusing on sleep can conclusively prevent weight gain. More research is needed, especially studies that provide in-depth details about the techniques used in the interventions (Allman-Farinelli et al, 2020).
Is healthy sleep associated with lower body weight?
Yes, research suggests that maintaining healthy sleep habits is linked to having a lower body weight (Zuraikat et al, 2019). As previously mentioned, sleep plays a multifaceted role in weight management. It affects everything from hormonal balance to cognitive function and metabolic processes.
Can getting sufficient sleep improve weight loss?
Yes, getting sufficient sleep may improve weight loss. It is important to note however that you will not lose weight if you have a sedentary lifestyle. Substituting sedentary behaviour with moderate-to-vigorous physical activity may prevent a gain in body fat percentage (Larsen et al, 2022). It should also be noted that a lack of sufficient sleep may compromise the efficacy of common weight-loss interventions (Chaput et al, 2012). This means that exercise and diet may not be as effective if you are not getting enough sleep. What is indisputable is the fact that sleep plays an important role in energy balance and metabolism (Spaeth, 2019).
Does sleep loss induce weight gain?
There is some evidence that suggests that short-term sleep loss (less than 3 weeks) can cause some weight gain in leaner, skinnier individuals. The long-term effects of prolonged sleep restriction (more than 3 weeks) on obesity risk are still unclear. Further studies are required in order to definitively say whether sleep loss induces weight gain (Broussard et al, 2022).
Is better sleep health associated with greater weight and fat loss?
Disturbances in our sleep, both in its duration and quality, are associated with increased energy consumption. One significant outcome is an elevated tendency to snack, particularly on foods high in fats and carbohydrates. On the other hand, sound sleep health is closely associated with more effective weight and fat loss (Papatriantafyllou et al, 2022). Individuals with better sleep health will notice that they lose more weight and fat than those who do not sleep as well. Rather than relying on your sleep health to help you lose weight, it is a good idea to at least consider it when you are trying to lose weight by exercising and changing your diet. This is because it can help you to achieve the results that you are after (Kline et al, 2021).
Sources
Snooze More, Eat Less: Sleep Deprivation May Hamper Weight Control - Harvard Health
Why Sleep Is So Important for Losing Weight - Northumbria University
Sleeping for an Extra Hour Every Night Can Help You Lose Weight, Study Finds - Sky News
Study Reveals the Role Sleep Plays in Weight Loss - Men's Health
Sleep, Obesity, and Weight Loss - National Library of Medicine
Addressing Sleep Issues for Weight Management - ScienceDirect
Sleep Improvement and Its Effects on Weight - National Library of Medicine
Obesity, Sleep, and Weight Management - Wiley Online Library
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