Can getting a good night’s sleep help with weight loss?
Most of us know that a good night’s sleep can help us with our memory, our mood and even our immunity. But did you know that sleep is just as important a part of weight management as diet and exercise?
This Australian study found that obesity was significantly associated with short sleep. And short sleep duration decreases metabolism, which further impacts our efforts to lose weight. In fact, this could be the explanation as to why two people who follow a similar diet and exercise regime may experience varying amounts of weight loss.
Most adults need about 8 hours of sleep per night. And about 4 in 10 Australians don’t get enough sleep. For many, disorders like insomnia can be problematic. But for most of us, poor habits and choices leave us in a vulnerable position. So, here’s our top five ways sleep can assist your weight loss goals.
1. A good night’s sleep can decrease hunger
When you stumble into the office in the morning after being kept up late, chances are you’re sipping on a coffee as you begin the countdown to lunch to remedy your rumbling stomach.
Sleep deprivation has been found to increase the hormone ghrelin, while decreasing leptin, which together make us crave food in an attempt to fight fatigue. A study found that sleep-deprived adults had ghrelin levels 14.9% higher, and leptin levels 15.5% lower than those who had a good night’s sleep.
While consuming foods can help us boost our energy levels, the problem is that sleep deprivation over time increases our hunger. The next part is pretty logical - as hunger increases so does the amount we’re eating, and before we know it, our stomach stretches and we’re stuck in a vicious cycle. The more we eat, the more weight we gain, and the more weight we gain, the harder it can be to get good sleep.
So, a good night’s sleep means our body won’t release those hormones that increase our hunger, and as a result, we’ll be better equipped to manage our weight.
2. A good night’s sleep can promote a healthier diet
Short sleepers are found to have higher BMIs. That could be a result of them being hungrier and eating more, but it’s also likely that the types of foods we crave when sleep-deprived impact our ability to lose weight.
Studies confirm the link between unhealthy food choices and the amount of sleep we get. And if we’re being honest, it makes sense. When we feel lethargic, we’re more likely to crave foods high in fat, sugars and carbohydrates that in excess can lead to weight gain.
A lack of sleep also means we’re more likely to eat out, eat at irregular times and snack over the course of the day. All of which can lead to excess calorie intake. Next time you’re reaching for the takeout menu late at night, maybe it’s better to hit the sack and break the cycle!
3. A good night’s sleep can improve physical activity
It’s safe to say that when we’re tired, our motivation levels are generally lower. Compared to those who get a good night’s sleep, studies reveal those with poor sleep are likely to spend more time sedentary than being outdoors and physically active.
Adequate sleep may improve the degree to which you can efficiently exercise. If we’re more fatigued, it’s likely we’ll get tired earlier and this stops us from getting the most out of our physical activity.
The more efficiently we can exercise, the more weight we’re able to lose. One study revealed that a good night’s sleep contributed to improved reaction times, accuracy and faster running speeds. A good night’s sleep might help you nail that personal best or quicker achieve your weight loss goals.
4. A good night’s sleep improves mental health
The masters of procrastination will all know how good snacking is to put off work that’s causing stress. When we stress, the hormone cortisol is released into our body, which can often overwhelm us.
Cortisol is higher when you don’t have a good night’s sleep. So here’s yet another vicious cycle: the more stress we experience the more tired we become, and the more tired we become the harder we may find it to get a good night’s sleep.
A good night’s sleep can help break this cycle, allowing you to think clearer and better handle the stress in your life. As a result, improved mental health can be the result of a healthy diet and exercise which contribute to our weight loss. For tips on getting a good night’s sleep, you can read our isolation insomnia blog here.
5. A good night’s sleep helps regulate your insulin levels
Sleep deprivation is strongly linked with obesity as previously mentioned, and with that comes the risk of other health issues like cardiovascular disease and diabetes. These diseases can make it more difficult for us to keep a regular exercise routine, and regulate our metabolism, which further affects our weight management.
A good night’s sleep is important for the body’s cells to effectively regulate insulin. Insulin moves sugar from the bloodstream into cells to be used as energy. When cells become resistant to insulin, the body makes more of this hormone.
The downfall of this is that this increase signals the body to store calories as fat. One study revealed sleep deprivation across six nights saw an individual's ability to lower insulin levels decrease by 40%. A good night’s sleep, therefore, better equips the body to regulate blood sugar levels and that gives you more power over your weight loss.
A final word…
So that’s our top five ways in which a good night’s sleep can contribute to weight loss. Ultimately, sleep is what enables us to ditch bad habits and empowers us so we don’t end up in vulnerable positions. The benefits of sleep go far beyond weight loss, and just one poor night's sleep can affect our cognitive performance and memory, increasing anxiety and stress. If you need some help getting a better night’s sleep, also see our top seven tips here.
If you’re experiencing persistent disruptions to your sleep, consult with a pharmacist to discuss possible solutions.
Any advice provided in this content is of a general nature and does not take into account your objectives, health or needs. The information in this post is not intended to substitute medical advice, diagnosis or treatment and should not be exclusively relied on to diagnose or manage a medical condition. You need to consider the appropriateness of any information or general advice we give you, having regard to your personal situation, before acting on our advice or purchasing any over-the-counter sleep product.