Getting ample shut-eye does more than help you feel well rested; it’s a crucial part of a healthy lifestyle that can help you reach and maintain your ideal weight. Many studies have linked sleep deprivation to an increased risk of obesity. Lack of sleep is associated with hormonal imbalances and reduced ability to control appetite.
The hormone, ghrelin, is released when the body is sleep deprived. Ghrelin is responsible for triggering hunger signals and increasing the desire to eat calorie-rich foods. Additionally, hormones that control hunger, like leptin, are suppressed when the body is sleep deprived. This leaves people without an ability to regulate what and how much they eat, resulting in overeating and weight gain.
If you’re trying to cut back on calories and slim downchances are, you won’t be successful with sleep deprivation. The best way to stay on track with weight loss and a healthy lifestyle is through getting enough sleep. Shoot for seven to nine hours per night, and say goodbye to those midnight snack cravings.
How Sleep Impacts Metabolism
When the body is sleep deprived, metabolism slows down. This means the body is less efficient at burning calories and breaking down food into energy. Less sleep can also decrease the number of calories burned through normal body functioning, like digestion and breathing.
Additionally, when the body is exhausted, it causes an increase of hormones like cortisol. This can lead to cravings for quick energy boosts like coffee, sugar, and refined carbohydrates. These can all be triggers for weight gain. So if you’re aiming to make healthy dietary choices, it’s important to get the proper amount of sleep.
Sleep Quality and Weight Loss
Not only is it important to track the number of hours of sleep, but the quality is important as well. Quality and duration of sleep have a direct effect on the hormones that impact appetite. Higher quality sleep means fewer hunger pangs and increased feelings of being satiated.
Additionally, creating a regular bedtime routine may help regulate your metabolism and hormones. This could help you naturally feel more tired and go to bed earlier. Aim for 7-9 hours of restful, uninterrupted sleep. If you have trouble getting to sleep, try reading an e-book one hour before bedtime and avoid screens.
You can also try drinking chamomile tea one hour before bedtime, or exercising earlier in the day instead of late at night when you’re more likely to be restless.
What You Can Do To Get Better Sleep
- Prioritize sleep in your daily routine.
- Establish a regular sleep schedule.
- Create a relaxed sleeping environment.
- Avoid screens or bright lighting near bedtime.
- Exercise earlier in the day.
- Minimize caffeine intake in the afternoon.
- Avoid large meals, alcohol, and sugary drinks before bed.
Conclusion
Weight loss and sleep are two essential components of healthy living that go hand in hand. Sufficient rest helps balance hormones that are involved in controlling hunger and appetite, which can make it easier for you to stick with your healthy eating and exercise plan. So make sure to turn in early each night and get the rest your body needs to stay on track.