We may live in a 24/7 world, but the human body wasn’t designed to be on 24/7.
Most adults need between 7 and 9 hours of sleep each night, but the American Academy of Sleep Medicine reports that 35% of Americans get less than 7 hours. If you’re actively trying to lose weight, that lack of sleep may be even more important than you may think. Not getting enough sleep can put you at risk of weight gain, and conversely, having a higher BMI has been associated with poorer sleep.
We’ve talked before about some science-based tips that can help improve your sleep, and we rarely let an opportunity pass to talk about how sleep is great for health in general. But what exactly is it about getting solid shuteye that is so beneficial for weight loss efforts?
Sleep and Metabolism
Think of sleep as your body’s version of self-care. It’s your body’s time for all of the maintenance and cellular repair it doesn’t get to during the day. During deep sleep, your metabolism does slow down—about 15% slower than during the day.
That means even when we’re sleeping, we are still burning calories. (Even though we aren’t moving much, it does still take energy to keep us breathing and stable while in dreamland.)
But when you're sleep-deprived, this process can get thrown off and potentially slow your metabolism overall. Not enough sleep may also spike your stress hormones, which can impact your metabolism. This all can make weight loss more challenging.
Sleep and Energy
We sleep to feel reenergized and take on the day. We’re ready to hit the gym, go for a long walk, or even just get our to-do tasks completed. But without enough sleep, even basic activities can feel like a chore.
This lack of energy can sabotage your weight loss efforts by making it harder to stay active. When you’re feeling sleepy, it’s easier to justify skipping your workout or eating extra calories to make up for it.
Poor sleep also can impact your executive function—aka your brain’s ability to make decisions. If your brain doesn’t get enough rest overnight, you’ll be less likely to make good choices with it the next day.
Sleep and Appetite
Not getting enough sleep can have a rippling effect on your hunger cues. Leptin and ghrelin, two hormones that make you feel hungry and full, respectively, go a little haywire without proper sleep. Cue the cravings the next day.
Getting a full night of sleep is one of the most productive things you can do for your health, especially if you are working towards a healthier lifestyle. If you’re consistently having issues getting enough quality sleep, you can reach out to your healthcare provider. They can help determine if there’s another issue at play.
Remember, by prioritizing sleep, you're giving your body what it needs to succeed on your weight loss journey and beyond!
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