Sleep and Weight loss in Perfect Harmony
Getting enough sleep is an important aspect of life. Furthermore, not getting enough sleep can have a negative effect on your weight loss journey.
As a Nurse Practitioner I have interviewed numerous patients with sleep disturbance. Sleep disturbances include any problems falling asleep, staying asleep, excessive drowsiness, or disruptions in the sleep schedule.
The relationship between sleep and weight loss is intricate and powerful, with scientific evidence highlighting the vital role of quality sleep in the weight management journey. Numerous studies have shown that sleep and weight are intertwined in complex ways. Sleep deprivation, often defined as consistently getting fewer than 7-9 hours of sleep per night, can disrupt hormonal balance, metabolism, and appetite regulation. Two hormones, ghrelin (which stimulates appetite) and leptin (which signals fullness), are particularly affected by sleep. Sleep deprivation can lead to an increase in ghrelin levels, causing an upsurge in appetite and cravings, especially for high-calorie and carbohydrate-rich foods. Simultaneously, sleep loss can reduce leptin levels, making it challenging for individuals to recognize when they are full, leading to overeating and potential weight gain. Sleep deprivation has been linked to insulin resistance, which impairs the body’s ability to regulate blood sugar levels. Insulin resistance can promote fat storage and increase the risk of type 2 diabetes, both of which can hinder weight loss efforts.
One of the first things I would suggest to anyone thinking they may have insomnia to take an assessment. The sleep hygiene practice scale evaluates four domains that may interfere with sleep.
The Four Domains of Sleep
1. Timing and scheduling
Are you going and wakening up about the same time each day even on the weekend? Are you taking long naps during the day? Constant inconsistency in the sleep schedule can interfere with our circadian rhythm, or the body’s internal clock. Additionally, activities such as use of electronic devices or drinking caffeine can interfere with the ability to fall asleep.
2. Food and Beverages
How we eat, what we eat and how much you eat can impact sleep quality. Drinking caffeine, fasting or overeating are examples of foods and beverages that affect sleep. Restrict drinking caffeine at least 2 hours before bed. Avoid overeating or skipping meals to avoid food/beverage interfereneces with sleep.
3.. Environment
The environment plays a pivotal roll in our ability to experience restful sleep. Items such as a loud clock or an open laptop that are not associated with sleep can prevent us from having quality sleep. Trying to sleep in a room that is too bright or being in a room that has been dark all day can interfere with sleep.
4. Arousal
Stress and overstimulation close to bedtime have a negative impact on our ability to fall asleep. Worrying about the days events (I hate my neighbor, does Pookie love me), having an aggressive conversation with your mate (I wish a joker would!), smoking prior to bed and exercising prior to bed are proven to negatively impact sleep.
As you start your weight loss journey, keep in mind that sleep is an important factor in reaching your goals. Getting good-quality sleep can have a positive effect on your hormones, metabolism, and control over your appetite. This means that it can be easier to choose healthier foods and maintain a healthy weight. By developing a routine for better sleep and understanding how it influences weight loss, you are increasing your chances of success in both areas.
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The information in this post is for informational or educational purposes only and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with healthcare professionals to create a personalized plan that aligns with both your health needs and weight goals.
