The Role of Sleep in Weight Loss
Key Takeaways
The quality and quantity of sleep may be just as important for weight loss as a healthy diet and exercise.
Most adults need between 7 to 9 hours of sleep each day.
Good quality sleep can positively influence productivity and overall quality of life.
Poor sleep is associated with short- and long-term adverse consequences for your physical and mental well-being. For example, sleep deprivation is strongly linked with weight gain, increased body mass index (BMI), and other weight-related issues.
Normally, diet and exercise are the commonly recognized essential components of most weight loss journeys. Often overlooked is the quality and quantity of sleep.
Research suggests that there is a link between sleep and weight management, shedding light on the critical role of sleep in achieving and maintaining a healthy weight. Another study has shown that adults who do not get enough sleep or get poor-quality sleep for long periods are at higher risk of many health problems. Poor sleep has been shown to disrupt the balance of key hormones, exercise performance, and brain function. Further, research has also shown that poor sleep is strongly associated with weight gain, increased body mass index (BMI), and other weight-related issues.
How Sleep Influences Weight
Hormone Imbalance
One of the key mechanisms through which sleep influences weight is by regulating hormones. Most adults need between 7 to 9 hours of sleep daily. A few studies show that those who sleep 5 to 6 hours per day see an associated increase in obesity risk. However, those getting 7 to 8 and 9 to 10 hours of sleep daily fare better.
Sleep deprivation disrupts the delicate balance of hormones that control hunger and fullness. Research also found that when people sleep only 4 hours for two nights in a row, their body more Ghrelin and less Leptin.
Ghrelin, the hormone that stimulates appetite, tends to increase with insufficient sleep, leading to heightened feelings of hunger. A study also indicated that people who did not get 7 hours of sleep had 10% more Ghrelin.
On the other hand, leptin, responsible for signaling satiety, decreases, making it harder for individuals to feel full and satisfied.
This hormonal imbalance sets the stage for overeating and poor food choices, hindering weight loss efforts.
Metabolic Slowdown
A well-rested body operates more efficiently in terms of metabolism. Sleep plays a vital role in maintaining metabolic health, influencing how the body processes and stores energy.
Chronic sleep deprivation has been linked to insulin resistance, a condition in which the body's cells become less responsive to insulin, leading to elevated blood sugar levels. This, in turn, can contribute to weight gain and hinder weight loss goals. A well-regulated metabolism, fostered by adequate sleep, is crucial for burning calories effectively.
Another study showed that both the quality and quantity of sleep may have a profound effect on obesity and type 2 diabetes. A more recent study revealed that women, particularly those who are postmenopausal, who sleep less than 7 hours per night may have impaired insulin sensitivity regardless of their degree of body fat.
Cravings and Emotional Eating
Insufficient sleep not only affects hormonal regulation and metabolism but also has a significant impact on our emotional well-being. Sleep-deprived individuals often experience increased stress and irritability, which can trigger cravings for high-calorie, comfort foods. Further, the reward centers of the brain appear to be more stimulated by food when you are sleep deprived.
This emotional eating can sabotage weight loss efforts and create a cycle of unhealthy food choices. Establishing a consistent sleep routine can contribute to improved emotional resilience and better decision-making regarding food intake.
Physical Performance and Exercise
Regular physical activity is one of the most essential components of any successful weight loss plan. However, sleep deprivation can compromise physical performance and reduce the motivation to engage in exercise – in fact, sleep and physical activity have a two-way relationship.
Fatigue, lack of energy, and decreased coordination are common consequences of inadequate sleep, making it challenging to stick to a workout routine. You may also use up fewer calories in a day if you are sleep-deprived, which then makes weight loss more difficult.
In addition, lack of sleep can negatively affect your athletic performance by decreasing your reaction time, motor skills, muscular power, and endurance.
On the other hand, lack of physical activity may lead to worsened sleep. Studies have shown that regular exercise can improve the overall sleep quality and reduce the time it takes for you to fall asleep – and this has been demonstrated across mid-adolescence to adulthood as well as older adults.
Recommended amount of sleep
To avoid sleep deprivation, most adults need between 7 to 9 hours of sleep each day.
Adults (18-64): 7 to 9 hours
Older adults (>65): 7 to 8 hours
Tips for Getting Better Sleep
Here are some strategies to enhance sleep quality:
Set a consistent sleep schedule: Aim for a consistent bedtime and wake-up time, even on weekends, to regulate your body's internal clock.
Create a relaxing bedtime routine: Engage in calming activities before bedtime, such as reading a book, taking a warm bath, or practicing relaxation techniques.
Optimize your sleep environment: Ensure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows. Avoid using your bedroom for work or entertainment, instead, think of it as your own haven for relaxation.
Limit screen time: With that said, limit your screen time in your bedroom. Reduce exposure to screens (phones, computers, TVs) before bedtime, as the blue light emitted can disrupt the production of the sleep hormone melatonin.
Watch what and when you eat: Too much food and alcohol can make it harder to fall asleep, while lying down after consuming a large meal may cause reflux symptoms that cause chest discomfort and a bitter taste in the mouth.
Also avoid soda, tea, coffee, and chocolate after 2 p.m. as caffeine can stay in your system for up to 10 hours.
Sleep is as important as nutrition and exercise, and good quality sleep could improve productivity and overall quality of life. If you’re interested in losing weight holistically to improve your health, you might want to look into our health coaching program, NOVI Optimum.
NOVI Optimum is a personalized weight loss program where you will receive support and guidance from NOVI’s dietitians and fitness coaches. From nutrition to exercise, your coach will develop a holistic plan just for you.
You will also get digital access to your health team via NOVIFY, our mobile app, to make it easier for you to keep on track, tweak your program as you progress, and help you stay motivated.
With this program, you can expect to lose 2-10% of your body weight, depending on your starting point and health goals.