Effects of Sleep on Weight Loss
Rest More to Avoid an Increase in Appetite
Adequate rest could play an important role in shedding pounds. It might seem like one more thing added to the long to-do list for losing weight, but paying attention to sleep patterns and getting the recommended amount of shuteye might help with reducing the number on the scale.
According to the National Sleep Foundation (NSF), 63% of Americans do not get 8 hours of sleep a day and 31% get less than 7 hours on week days. In their 2008 Sleep America Poll, 72% of the respondents were overweight or obese. For work days, these individuals reported less time in bed than the average weight respondents.
Simply stated, many people are not well rested. This is an even more important issue for those struggling to lose weight. Among other health risks, sleep deprivation could contradict weight loss efforts by increasing hunger.
Breaking It Down: Sleep and Hormones
Sleep deprivation influences two hormones that play a major role in appetite. Ghrelin is a hormone that is responsible for increasing appetite. Leptin is a hormone that lets the brain know when the body is full, therefore decreasing appetite.
When sleep deprivation occurs there is a decrease in leptin (the full hormone) and an increase ghrelin (the appetite hormone). This leads to an increase in appetite overall. It appears that this can result in hunger and increased food intake the day following a night of too little sleep.
Keeping food intake and hunger in check to lose weight is difficult to begin with. When hormones are involved, due to lack of rest, weight loss success might be reduced because of the desire to increase food intake.
How Much?
Adults need 7 - 9 hours of sleep a night. Unfortunately, there is no specific number of hours that is considered enough sleep. Several factors, including age and gender, influence how much one needs to be well rested. Research is still being conducted to look more closely at the variations in sleep requirements.
Get a Good Night’s Sleep
The NSF offers these tips to improve the quality and quantity of sleep.
- Before bedtime choose activities that are relaxing such as reading an enjoyable book or listening to soothing music. Avoid stressful activities such as paying bills or engaging in problem-solving.
- Avoid alcohol, caffeine and tobacco products close to bedtime. All can disrupt sleep and influence sleep quality.
- Eat and exercise at least 3 hours prior to bedtime. This reduces the possible disruption of falling asleep and staying asleep due to digestion, frequent bathroom trips and elevated body temperature.
- Make an effort to create a sleep-friendly environment. The bedroom should be dark, quiet and cool. Sleep on a supportive mattress and pillows, and decorate in a way that is inviting and free of allergens.
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