What is the role of sleep in weight management? You’re probably aware that getting enough sleep is crucial to many aspects of good health, but did you know that getting a good balance of sleep can help your ability to lose weight?
Although we often talk of diet and exercise as tools to help achieve weight loss, sleep is also important. Research shows that poor sleep can limit your ability to lose weight. But quality sleep may boost your metabolism, speed up fat loss, and lower food cravings.
How Sleep Affects Weight Loss
Sleep quality and duration are both important parts of healthy weight management. According to the Australian Sleep Health Foundation, adults should aim for around 7-9 hours of sleep per night for their optimal health. But how exactly does sleep affect weight loss?
There are a number of ways this happens.
Your hormome balance
Sleep influences some key hormones involved in hunger regulation called ghrelin and leptin.
- Ghrelin is often called the “hunger hormone” because it signals your brain that it’s time to eat. When you’re sleep-deprived your ghrelin levels increase, causing you to feel hungrier than usual.
- Leptin is often called the “fullness hormone” because it tells your brain you’re full. This hormone decreases with lack of sleep, making it harder for your body to realise when you’ve had enough to eat.
Food cravings
A lack of sleep doesn’t just mean you’re left feeling tired. It impacts your ability to decision-making too. A 2013 study that was published in “Nature Communications” found that poor sleep affects the way that the brain works, making high-calorie and sugary foods seem more appealing. This can lead to poor food choices, or over-eating.
Your metabolism and fat storage
Your metabolism affects how quickly your body can turn food into energy. Poor sleep disrupts this process by affecting your glucose metabolism and insulin sensitivity. The result is higher blood sugar levels and ultimately, increased fat storage. Scientific research shows that even a small amount of sleep deprivation can have this impact and that it’s particularly a problem in people who are already following a calorie-restricted diet.
This means getting the right amount of sleep is very important for helping your body work to its greatest potential.
Can You Sleep Too Much?
While it’s clear that too little sleep can be a roadblock to your weight loss efforts, what happens if you get too much? Is this even a thing?
It is true that oversleeping is in-fact a potential roadblock for your weight loss journey. If you are regularly sleeping for more than 9 hours per night, the scientific research shows that this may lead to weight gain along with some other negative health outcomes.
Why does sleeping too much affect your weight loss objectives?
There are three main reasons:
- Sleeping too much slows down your metabolism
Excessive sleep can leading to fewer calories burned throughout the day. This is even more true if your over-sleeping results in less physical activity in your lifestyle.
- Obesity Risks Increase
A study published in the journal called “Obesity” found that short (less than 7 hours) and long sleep lengths (more than 9 hours) were both associated with higher obesity risks. The study also suggested that too little sleep affected had flow-on effects through upsetting the body’s energy balance and appetite regulation processes.
- There’s an impact on your mental health
Oversleeping is often linked with things like depression and anxiety, which can lead to emotional eating or poor dietary choices.
If both too much and too little sleep are a problem, then what should you choose? The answer is that sleep habits should be addressed as part of a holistic weight loss strategy.
Sleep for Weight Loss - Tips
While diet and exercise are critical components of weight management, the importance of sleep should not be underestimated. Ensuring that you get 7-9 hours of quality sleep each night could be the missing piece in your weight loss puzzle. Here’s how you can improve both your sleep quality and the length of time that you are sleeping:
Make your bedtime consistent
While diet and exercise are critical components of weight management, the importance of sleep should not be underestimated. Ensuring that you get 7-9 hours of quality sleep each night could be the missing piece in your weight loss puzzle. Here’s how you can improve both your sleep quality and the length of time that you are sleeping:
Create a relaxing bedtime routine
Engage in calming activities like reading, stretching, or meditation just before bed to prepare your body for restful sleep. Avoid screens and bright lights, which can interfere with melatonin production. Try turning off your screens at a set time prior to going to sleep.
Watch your diet and hydration
Caffeine and heavy meals close to your bedtime can disrupt sleep. Instead you should focus on lighter and more balanced dinners, plus limit caffeine to set times earlier in the day.
Get regular exercise
Regular physical activity can promote better sleep, as long as it’s not done too close to your bedtime. Aim for at least 150 minutes of moderate exercise per week, as recommended by the Australian Physical Activity Guidelines.
Need Help on your weight loss journey?
Getting just the right amount of sleep can help support your body’s natural ability to shed fat, regulate appetite, and have a healthy metabolism on an ongoing basis. But what if you need further help on your journey, such as a tailored plan or a way to stay motivated?
At My Weight Loss Clinic, we recognise that achieving weight loss goals involves more than just counting calories and exercising more. Our holistic approach incorporates strategies for improving your sleep, stress management, and overall well-being. If you’re struggling with weight loss, our team of experts can provide you with a personalised plan that suits both your lifestyle and your objectives.
Take the first step today by contacting us at My Weight Loss Clinic. We’re here to support you on your journey.
Thinking of reducing alcohol consumption without quitting?
If you are not ready to give up alcohol altogether yet, consider cutting back on how you drink instead. This will help you experience some of the benefits discussed in this article. Some tips include:
- Start by setting yourself limits on your alcohol intake
- Choose lower calorie alternatives such as beer or wine spritzers.
- Try alternating beverages with water or non-alcoholic drinks. This can reduce your alcohol intake over a night.
Moderation can still lead to greater weight control and overall well-bein
About the Author – My Weight Loss Clinic
My Weight Loss Clinic is Australia’s leading provider of medical weight loss solutions. Our clinic’s approach is built on over 20 years of collective experience in the healthcare industry, focusing on evidence-based methods to support safe and effective weight loss.
Our multidisciplinary team includes registered Nurse Practitioners with the Australian Health Practitioner Regulation Agency (AHPRA), ensuring that all information and advice provided through our clinic is rigorously reviewed and approved by qualified medical professionals.
At My Weight Loss Clinic, we believe in providing our patients with personalised guidance, scientifically backed treatments and compassionate support throughout their weight loss journey. We are dedicated to helping individuals achieve lasting health and well-being, with a focus on making sustainable lifestyle changes that truly work.
References
You can download a plain English summary of the “Australian guidelines to reduce health risks from drinking alcohol” directly from the NHMRC at https://www.nhmrc.gov.au/health-advice/alcohol#download
Other sources quoted and referenced in this article include:
World Health Organisation’s Alcohol Key facts at https://www.who.int/news-room/fact-sheets/detail/alcohol (28 June 2024)
USDA “Dietary Guidelines” (chapter 11 – Alcoholic Beverages PDF) at https://www.dietaryguidelines.gov/sites/default/files/2020-07/PartD_Ch11_AlcoholicBev_first-print.pdf
Take the first step by booking a consultation today. Our team is here to help you achieve your weight loss goals with a plan that’s right for you.
Don’t wait – a healthier, happier you is just a call away.
My Weight Loss Clinic
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