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Snooze to lose
Sleep on it. Most of us have been given that little piece of advice at some point in our lives and, often after a good night’s rest, whatever problem we may have been pondering became clearer in the morning light. But sleep isn’t just a tonic for the mind – it’s also a crucial element to weight loss.
Here, we explore how our sleep can affect our weight loss efforts and how you can benefit from more quality zzzs.
Stress belly
Ever heard the term stress belly? It refers to what can happen to your midsection when there’s a build-up of cortisol – the stress hormone – in the body. Cortisol levels can become elevated due to a lack of sleep and vice versa, as inadequate sleep can of course lead to stress.
Waist-to-hip ratio is a standard measurement of your midsection that can be used as an indicator of health. A healthy ratio ranges between 0.4-4.9. Anything above that can put you at a greater risk of developing diseases, such as diabetes and heart disease.
Curbing cravings
Ever notice how you crave sugary or highly processed foods after a bad night’s sleep? This is partly because a lack of sleep can impair the frontal lobe, the part of the brain that governs control and decision-making, as well as the brain’s reward centres. This can of course lead to poor food choices, with the temptation of high-calorie or sugary foods hard to resist.
A rough night sleep may also have you reaching for larger portions of food to make up for a lack of energy. Meaning you may consume more energy (calories) than your body needs.
Did you know? According to research, adults who sleep less than seven hours a night are more likely to develop obesity.
It’s hormonal
It’s not just the brain that gets affected due to poor sleep patterns. Sleep loss can increase the production of ghrelin, the hunger hormone, while reducing leptin, the fullness hormone. This combination can significantly amp up your appetite and food consumption, making you feel hungry, even when you don’t need to eat.
Poor sleep can also affect our sensitivity to insulin, making it harder for your body to process glucose. This can lead to fat storage, as well as metabolic issues and even type 2 diabetes.
Feel the burn
You don’t need to be constantly running on a treadmill to lose weight. Did you know your body burns calories even while your sleep? Your basal metabolic rate (BMR) is the energy your body exerts performing basic functions, like breathing and blood circulation, all of which continue as you snooze. In fact, your BMR accounts for approximately 50-80% of your body’s total energy expenditure.
What’s more, the higher your body’s lean mass, the higher your BMR as muscle requires more energy to maintain.
Pro tip: Sleeping in a cool room (around 18°C) can boost weight loss by activating brown fat, which generates heat in an effort to maintain the body’s core temperature, leading to more calories burned.
Way to workout
Of course, we can’t discuss the connection between sleep and weight loss without mentioning how it affects our exercise routine. Naturally, sleep deprivation will leave us feeling fatigued and low in energy. Who wants to exercise feeling flat and tired? Not only that, but sleep is essential for muscle and tissue repair and recovery, and facilitates muscle growth.
Another important reason why adequate sleep is essential for exercise? It reduces the risk of injury. When we’re sleep deprived, our cognitive performance and motor skills are impacted – not ideal when you’re handling heavy weights and equipment.
Exercise and sleep work in hand, as research suggests that physical activity can help improve quality of sleep and reduce stress. So, nurture one aspect, and you’re also taking care of the other.
5 tips for better sleep
- Create a sleep routine by going to bed and waking up at the same time each day.
- Limit the use of devices and blue light at least an hour before bedtime.
- Aim to get 30 minutes of sunlight each morning to help regulate your body’s circadian rhythm (internal clock).
- Reduce stress through mindfulness practices, such as meditation, yoga or breathwork.
- Avoid caffeine after 12pm.
Just like diet and exercise, sleep has an important part to play in weight loss. By getting at least seven to nine hours of sleep a night, you’re helping to give yourself the best chance at reaching a healthy weight.
All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified health care professional.
Sources
http://pmc.ncbi.nlm.nih.gov/articles/PMC4688585/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6196958/
https://academic.oup.com/jcem/article-abstract/95/6/2963/2598810?redirectedFrom=fulltext
https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolism