We all know that a good night’s sleep is an important factor in maintaining a healthy lifestyle. A lack of sleep can cause an imbalance and prevent us from performing effectively in our day-to-day activities.
It is no wonder quality sleep is beneficial to weight loss. It is just as important as any diet or exercise regimen you will find on Healthy Body Daily. In this article, we will look at the importance of sleep and how it affects various aspects of weight loss.
Sleep Deprivation Increases Appetite
Appetite is an instinctual desire for food, and you can have an appetite even when you are not hungry. Appetite increases and decreases depending on several factors, such as sleep.
It is controlled by two hormones called ghrelin and leptin. Ghrelin signals your body that you are hungry, while leptin informs it when you are full.
A study done on normal white men showed that a sleep duration of 4 hours on two consecutive nights increased ghrelin levels while decreasing leptin ones. This caused them to increasingly feel hungry and less full the next day.
A lack of sleep can increase your appetite and, therefore, your calorie intake. If you are sleep deprived, you may find your calorie intake increase by 385 per day, as your cravings and portion sizes increase. You may find that you snack more during the day and
A Tired Mind Equals Unhealthy Choices
Lack of adequate sleep can increase fatigue and make you sluggish. You may make the wrong food choices, such as opting for takeout rather than a home-cooked meal. You will also more likely give in to your cravings.
When you are tired, you have no energy and will find it difficult to engage in any exercise activity. This means that you will probably take in more calories than you expend, which will lead to weight loss.
Sleep and Metabolism
Metabolism is a word you have or will come across in your weight loss journey. It refers to the biochemical processes in the body that convert food and drinks into energy we use to function.
Many activities increase and decrease your metabolism, and sleep is one of them. Sleep decreases our metabolism, and while this may sound like a bad thing, it is actually good.
The energy produced when food is broken down is known as glucose or blood sugar. The hormone that regulates this is known as insulin.
Insulin transports the glucose produced to the cells in the body, where it is used as fuel. It also ensures there is no excess glucose in the blood. This helps to avoid metabolic diseases such as diabetes and insulin-resistance diseases.
When we are asleep, the metabolic rate reduces, decreasing the glucose and insulin levels in our bodies. However, poor sleep quality inhibits the body’s ability to regulate blood sugar levels by disrupting your metabolism and increasing the production of cortisol, which contributes to elevated blood sugar levels.
Eating More When Awake
The longer you are awake at night, the more you may find yourself snacking, especially if you are surrounded by tasty snacks or foods you like. This means that the number of calories you take every day significantly increases, leading to fat storage and weight gain.
Tips for Better Sleep
Clearly, quality sleep is important for effective weight loss. So, how do you ensure a good night’s rest?
- Go to bed early. Going to bed early helps regulate your sleep schedule and can lead to longer and better sleep.
- Create a technology-free bedroom. Your electronic device can stimulate you preventing you from falling asleep or delaying the time you were to go to sleep, even though you may be sleepy. The blue light in most devices disrupts the production of a hormone called melatonin, which encourages sleep and regulates your sleep cycle.
- Dim your lights just before bedtime. Reducing the lights around you can signal your body that it is time to sleep.
- Limit your activities. Reduce the number of activities you do just before bedtime. You can read a book to wind down if the book does not overstimulate you.
- Eat well. Avoid large meals, alcohol, or caffeine before you sleep.
- Be consistent. Bedtime routines are not just for children. They are extremely beneficial to adults as well. As much as you can, ensure that your bedtime routine is the same every night.
Losing weight and keeping it off can be a huge challenge, especially the older you grow. Quality sleep, or lack thereof, can affect how you successfully do it. Lack of sleep is a gateway to obesity and bad health. It can lead to increased appetite, weight gain, and metabolic disorders. Therefore, if you are on a weight loss journey, you must prioritize a good night’s sleep.