Sleep May Help You Lose Weight
The amount of sleep you get may be just as important for weight loss as your diet and exercise. Evidence suggests that sleep could be a crucial factor for many people trying to shed pounds.
Unfortunately, a significant number of individuals aren’t getting enough rest. According to the Centers for Disease Control and Prevention (CDC), about 35% of U.S. adults sleep fewer than 7 hours most nights, which is classified as short sleep.
Here are six reasons why getting adequate sleep may aid in weight loss:.
1. May help you avoid weight gain associated with short sleep
Short sleep—defined as 6 to 7 hours or more each night—is essential for maintaining a healthy body weight and preventing obesity. Research consistently demonstrates a strong link between insufficient sleep and increased body mass index (BMI). For example, a comprehensive analysis of 20 studies with 300,000 participants shows that adults who sleep less than 7 hours each night face a staggering 41% higher risk of obesity. Conversely, those who get 7 to 9 hours of sleep do not experience the same risk.
Moreover, short sleep duration has been clearly associated with larger waist circumferences, indicating a troubling accumulation of belly fat. This finding aligns with numerous other studies that reinforce the undeniable connection between sleep and weight.
This issue is not limited to adults; children and adolescents also suffer from the consequences of inadequate sleep. A recent review of 33 observational and intervention studies highlights an alarming trend: insufficient sleep increases the risk of obesity. Importantly, every additional hour of sleep correlates with a reduction in BMI, underscoring the critical need to prioritize sleep as a fundamental component of a healthy lifestyle. It’s time to recognize the significance of sufficient sleep in achieving and maintaining a healthy weight.
A review of several observational studies found that shorter sleep duration is significantly linked to a higher risk of obesity across various age groups. (8Trusted Source):
- Infancy: 40% increased risk
- Early childhood: 57% increased risk
- Middle childhood: 123% increased risk
- Adolescence: 30% increased risk
Short sleep duration increases the likelihood of obesity in children by 30–45%. Lack of sleep negatively affects hunger levels, leading to higher calorie intake, particularly from high-fat and high-sugar foods.
Sleep deprivation raises ghrelin, the hunger hormone, and lowers leptin, the hormone that signals fullness. Ghrelin levels are high when the stomach is empty and drop after eating, while leptin is released from fat cells to reduce hunger.
Additionally, poor sleep can disrupt the sympathetic nervous system, increasing cortisol, a stress hormone. It may also lower insulin-like growth factor 1 (IGF-1), which is associated with increased fat storage.
Sleep disorders like sleep apnea can worsen with weight gain, creating a cycle where poor sleep leads to weight gain, and weight gain leads to poor sleep.
2. May help moderate your appetite
Getting enough sleep may help prevent increases in calorie intake and appetite that often occur when you’re sleep deprived. Many studies have shown that individuals who are sleep deprived report having an increased appetite and consume more calories daily.
In fact, a review of these studies found that those experiencing sleep deprivation consumed an additional 385 calories per day, with a larger-than-usual proportion of those calories coming from fats. Another study indicated that sleep deprivation resulted in significant increases in hunger, food cravings, portion sizes, and consumption of chocolate and fatty foods.
This increase in food intake is likely influenced by the effect of sleep on hunger hormones such as ghrelin and leptin. When you don’t get adequate sleep, your body produces more ghrelin (which stimulates appetite) and less leptin (which signals fullness), leaving you feeling hungrier and increasing your overall appetite.
3. May help you make better food choices
Getting a full night’s sleep may help you make healthier food choices.
Lack of sleep changes how your brain functions and can impact decision-making, making it more difficult to make healthy food choices and resist tempting foods. Research indicates that when you are sleep-deprived, the reward centers of your brain are more activated by food.
For instance, one study found that participants who were sleep-deprived exhibited stronger brain responses related to rewards after viewing images of high-calorie foods. Moreover, they were more inclined to pay more for food compared to those who had sufficient sleep. This suggests that after a poor night’s sleep, not only does a bowl of ice cream seem more appealing, but you may also struggle more with self-control.
Another study demonstrated that sleep deprivation increases sensitivity to the smell of high-calorie foods, leading to greater consumption. Additionally, lack of sleep can result in poorer choices, such as a higher intake of calorie-dense foods that are high in sugar and fat, as a way to compensate for feelings of low energy.
4. Sleeping early can prevent late-night snacking
Going to bed earlier may help you avoid late-night snacking, which often occurs when you stay up past your bedtime. When you push your bedtime later, you extend the time available for eating, especially if several hours have passed since dinner.
For instance, if you eat dinner at 6:00 p.m. and stay up until 1:00 a.m., you are likely to feel hungry at some point between dinner and bedtime. Additionally, if you’re already experiencing sleep deprivation, you may be more inclined to choose less nutritious options. This is because lack of sleep can increase your appetite and cravings for high-calorie, high-fat foods.
Interestingly, late-night eating is linked to greater weight gain, a higher body mass index (BMI), and reduced fat oxidation, making weight loss more challenging. Furthermore, consuming large meals too close to bedtime can decrease the quality of your sleep and exacerbate sleep deprivation. This is especially important for individuals with acid reflux, indigestion, or sleep disorders, who may want to limit food intake before bed.
Ideally, try to limit your food intake 2–3 hours before bed. That said, if you’re hungry, consider having a small, protein-rich snack, such as a Slim180 Snack.
5. Potential benefits for your metabolism
Getting enough sleep may help prevent reductions in metabolism that can occur due to lack of sleep.
Your resting metabolic rate (RMR) is the number of calories your body burns while at rest. Several factors can influence it, such as:
- age
- weight
- height
- sex
- muscle mass
Sleep duration may also affect your RMR (32Trusted Source, 33Trusted Source).
Lack of sleep may hinder fat oxidation, which is the process of breaking down fat cells into energy. One study discovered that sleep deprivation led to significantly lower levels of basal fat oxidation among individuals of various ages, sexes, and body compositions. However, resting metabolic rate (RMR) was not impacted. (37Trusted Source).
It appears that poor quality sleep may reduce muscle synthesis, potentially lowering resting metabolic rate (RMR).
6. Sleep can enhance physical activity
Sleep and physical activity are closely interconnected. Insufficient sleep can reduce physical activity levels, while a lack of physical activity can negatively impact sleep quality.
Numerous studies have demonstrated that regular exercise can help you fall asleep more quickly and improve overall sleep quality across all age groups. Additionally, sleep deprivation often leads to daytime fatigue, which can decrease motivation to exercise and increase sedentary behavior.
As a result, when you are sleep-deprived, you may burn fewer calories throughout the day compared to when you have had a proper night’s rest. This can make it more challenging to achieve a calorie deficit necessary for weight loss.
What’s more, a lack of sleep can negatively affect your athletic performance by decreasing your (46Trusted Source, 47Trusted Source, 48Trusted Source):
- reaction time
- fine motor skills
- muscular power
- endurance
- problem solving skills
It may also increase your risk of injury and delay recovery.
Ultimately, getting enough sleep is key to staying active.
In Conclusion
If you’re trying to lose weight, inadequate sleep can hinder your progress. Insufficient sleep is associated with poor food choices, increased hunger and calorie consumption, reduced physical activity, and ultimately, weight gain.
If your weight loss efforts aren’t yielding results, it might be time to evaluate your sleep patterns. While individual needs can vary, most adults typically require about 7 to 9 hours of sleep each night.
Getting the rest you need could significantly impact your ability to reach your weight loss goals.
Here’s a suggestion: Tonight, try going to bed at least 30 minutes earlier than you normally do. If you find it difficult to fall asleep, consider reading a book or listening to a podcast instead of scrolling on your phone or watching TV.