In weight loss, most of us instinctively think of diet and exercise. However, one factor often overlooked that can significantly impact weight loss is sleep. In recent years, research has highlighted how the quality and duration of sleep can affect our metabolism, hormones, and ultimately, our ability to lose weight.
Sleep influences two key hormones: ghrelin and leptin. Ghrelin stimulates appetite, while leptin signals to your brain that you’re full. During sleep deprivation, ghrelin levels spike, and leptin levels drop, creating a hormonal imbalance that can cause increased cravings and overeating. Over time, this stalls your weight loss goals.
Additionally, sleep deprivation raises levels of cortisol, a stress hormone that can contribute to fat storage, especially around the belly area.
Your metabolism, the rate at which your body burns calories, links up to your sleep. Research indicates that people who sleep for shorter periods have a slower metabolism than those who sleep adequately. A slower metabolism means fewer calories burned during rest, making it challenging to achieve weight loss goals even with regular physical activity. It can cause obesity too.
What you eat matters! Sleep deprivation causes the brain’s reward centres to light up in response to high-calorie, sugary foods. Sleep loss dulls our impulse control, making it harder to resist temptations. As a result, those late-night snacks or sugary breakfast choices may feel impossible to ignore, often sabotaging our weight-loss efforts.
Research suggests that people who get less than six hours of sleep are more likely to consume foods high in sugar and unhealthy fats compared to those who sleep seven to nine hours.
Sleep plays a crucial role in muscle recovery, energy levels, and motivation, all of which impact physical activity, a core component of weight loss. When you’re well-rested, you’re more likely to feel energised and motivated to exercise, making your workouts more productive. Conversely, inadequate sleep makes you sluggish, reducing both the duration and intensity of your workouts.
Therefore, sleep and weight loss are highly interconnected. Better sleep choices can help balance your hunger hormones, boost your metabolism, make better food choices, and increase your energy for physical activity. Sometimes, the secret to your weight loss goals also lies in your bedroom with a good night’s sleep rather than the gym.
Sleep Therapeutics is the first niche sleep medicine centre in Telangana and Andhra Pradesh. Our expert doctors are a call away if you face sleep issues.
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