It’s no secret that sleep and weight loss are closely related. Recent studies have shown that getting a good night’s sleep can help you lose weight. But how exactly does sleep help with weight loss?
This post will look at the science behind sleep and weight loss. We’ll also explore the connection between sleep and calorie consumption. And finally, we’ll give some tips on how to get a good night’s sleep.
Table of Contents
The Science Behind Sleep and Weight Loss
There are a few ways that sleep can help with weight loss. It all has to do with our hormones. When we’re sleep-deprived, our bodies produce more of the hormone ghrelin. Ghrelin is known as the “hunger hormone” because it tells our brain that we’re hungry, even if we’ve just eaten. At the same time, when we’re tired, our bodies produce less of the hormone leptin. Leptin is responsible for making us feel full after eating. So when we’re not getting enough sleep, we’re more likely to feel hungry and less likely to feel full after eating. This can lead to overeating and weight gain.
The importance of REM Sleep
REM sleep, or rapid eye movement, is the body’s state of deep sleep. In REM sleep, your body burns the most fat because of how active the body is during this sleep cycle and the energy it uses. In addition, REM sleep helps to boost your metabolism because of your increased heart rate and blood pressure burning more calories. When you suffer from sleep deprivation, your body’s metabolism slows down, leading to weight gain.
The Connection Between Sleep and Calorie Consumption
In addition to regulating hormones, sleep also plays a role in calorie consumption. A study in the Journal of Clinical Sleep Medicine found that people who slept less than six hours per night ate more calories than those who slept seven to nine hours per night. The study found that the difference in calorie consumption was even more pronounced when the participants tried to lose weight. People who slept less than six hours per night consumed an average of 385 more calories than those who slept seven to nine hours per night.
Lack of Sleep Can Lead to Weight Gain
Not only can lack of sleep lead to overeating, but it can also cause weight gain. This is because when you’re sleep-deprived, your body produces more of the stress hormone cortisol. Cortisol is a hormone that helps to regulate metabolism. But when you’re stressed, your body produces more cortisol, which can lead to weight gain. In addition, when you’re sleep-deprived, your body has a more challenging time regulating blood sugar, which can lead to cravings for high-sugar, high-fat foods.
How Much Sleep Do You Need?
Most people need around eight hours of sleep a day. However, some people may need more or less depending on age, activity level, and overall health. For example, young children and teenagers need more sleep than adults, and athletes or people recovering from an illness may also need more sleep.
Getting enough sleep is essential for your physical and mental health too. If you don’t get enough sleep, you may be at risk for developing chronic health conditions, such as obesity, diabetes, and heart disease. You may also be more likely to experience anxiety, depression, and mood swings.
If you’re not getting enough sleep, there are things you can do to improve your sleep habits.
Tips for Getting A Good Night’s Sleep
If you’re struggling to get a good night’s sleep, there are a few things you can do to improve your sleep habits. First, create a bedtime routine and stick to it. This means going to bed and waking up at the same time each day, even on weekends. For sleep timing, research suggests the best time to go to sleep is 10 p.m. because our internal clock helps regulate sleep, and it’s important to eat dinner at the same time every night for this same reason. Second, create a sleep environment that is dark, quiet, and cool. This will help your body to relax and prepare for sleep. Third, avoid caffeine and alcohol before bed.
Caffeine can stay in your system for up to eight hours, so it’s best to avoid it in the evening. And while alcohol may make you sleepy, it can disrupt your sleep. Fourth, avoid watching television or working on the computer in bed, as the light from the screen can disturb your body’s natural sleep cycle. Fifth, get up and move around during the day since exercise can help to improve your sleep. Finally, if you still struggle to sleep, talk to your doctor. There may be underlying medical conditions that are causing your insomnia.
Conclusion
Sleep and weight loss are closely related. Getting a good night’s sleep can help to regulate the hormones that control appetite, boost metabolism, and reduce stress. Lack of sleep can lead to weight gain. If you’re struggling to sleep, there are a few things you can do to improve your sleep habits. Creating a bedtime routine, avoiding caffeine and alcohol before bed, and getting up and moving during the day can help you get the sleep you need to help you lose weight.
