Several research investigations have associated weight gain and obesity with poor sleep patterns. This morning, I had to take my daughter to the airport, as she is heading back to college. Yep: I got short sleep, perhaps 5.5 hours at best. I grabbed a latte and headed out.
Short sleep is an uncommon event for me, so no big problem. Unfortunately, more than one-third of Americans are not getting enough sleep regularly. Are you getting enough shut-eye?
Insufficient sleep and weight
Most of us need approximately 7.5 hours of sleep per night. If you are already getting sufficient sleep, adding more zzzs will not help you drop 15 pounds. On the other hand, if you get five hours of sleep, getting up to seven hours each night can facilitate weight loss.
How does sleep work its magic? Two hormones are essential to the process, including ghrelin and leptin. Ghrelin tells us when to eat and when we are sleep-deprived, we have more ghrelin.
Photo by Tim Mossholder on Unsplash
Leptin is a hormone that tells us to stop eating. When we are sleep deprived, we have less leptin. You get the picture: More ghrelin plus less leptin translates to weight gain. Get short sleep, and your metabolism slows.
More ghrelin plus less leptin equals weight gain. Let’s look at a study that illustrates the sleep: weight connection. A 2018 study reports that individuals who regularly sleep less than seven hours a night are more likely to have a higher body mass index (BMI) and develop obesity than those who sleep more.
Tips for a better night’s sleep
Are you drawn to your computer, television, tablet, or cell phone in the evening? Let’s see if we can help you to sleep better. Here are some tips:
– Turn off your electronic devices (including your computer, television, and cell phone) at least one hour before bed.
– Limit your bedroom activities to sleep (and sex).
– Establish a bedtime ritual. For some, it may include taking a warm bath, meditation, or reading.
– Stick to a schedule, awakening and sleeping consistently, even on weekends.
– Avoid alcohol and heavy meals close to bedtime. Watch out for caffeine for at least five to six hours before you go to sleep.
– Make the room dark and relatively cool. Darkness cues your body to release melatonin’s natural sleep hormone while light suppresses it.
Photo by Andisheh A on Unsplash
Does the strategy of getting adequate sleep work? A 2022 clinical trial enrolled overweight adults who increased their sleep duration. The result?
Those who increased their sleep volume consumed fewer calories than the control group. The subjects increased their sleep by an average of 1.2 hours and consumed 270 fewer calories than the control group. Maintaining a healthy sleep duration can facilitate weight loss.
Thank you for joining me today in looking at how sleep can be a tool to lose weight.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
