The quality of sleep can have a major effect on your weight, leading to weight gain and obesity. Find out more about this relationship, as well as tips and tricks for improving your sleep quality and preventing weight gain.
Understand the Link
Poor sleep quality and insufficient sleep can cause increased levels of stress hormones such as cortisol, which can slow down metabolism and increase cravings for unhealthy, high-calorie foods. It can also increase the production of ghrelin, a hormone that stimulates hunger. Getting enough good quality restorative sleep is essential for controlling weight and maintaining healthy eating habits.
Make Sleep Hygiene a Priority
Good sleep hygiene is essential for getting quality restorative sleep. Some good practices include ensuring your bedroom is dark, cool, and comfortable; turning off or dimming digital screens at least 60 minutes prior to bedtime; going to bed at the same time every night; avoiding caffeinated beverages late in the day; and investing in a comfortable mattress. Taking steps such as these will help you get the quality sleep you need to support a healthy lifestyle.
Practice Mindful Eating Habits
Practicing mindful eating habits is one way to promote healthy sleep and weight management. This means paying attention to feelings of hunger and fullness and not eating just to satisfy cravings. Eating smaller, balanced meals throughout the day can also help promote a healthy lifestyle, as it keeps your energy levels sustained and prevents overeating out of boredom or loneliness. Additionally, avoiding alcohol when trying to improve your sleep quality can help, as alcohol can disrupt our natural sleep cycle.
Understand Non-Sleep Factors That Influence Weight Gain
It is important to understand other factors that may influence weight gain and cause an imbalance between your sleep quality and weight. Stress and hormones play a big role in this, as well as other lifestyle factors such as diet, exercise, and smoking. Managing these factors can help improve both your sleep quality and weight management. Additionally, be mindful of the time of day you exercise, as working out too close to bedtime can negatively impact our sleep quality.
Talk to Your Doctor About Weight Management Solutions
Your health care professional can help you determine the best course of action to take when it comes to weight management. They can help you create and adjust diet plans, suggest safe exercises that can help with weight loss, set realistic goals and provide advice on healthy sleep habits. Furthermore, they may be able to refer you to a mental health specialist if there are any underlying mental issues.
The effects of Sleep Deprivation on Weight Loss Maintenance
Poor sleep patterns can have a significant impact on weight management. Studies tend to show that lack of quality or adequate sleep can lead to an increase in energy intake, especially through snacking on high-fat and carbohydrate-rich foods. This unhealthy dietary behaviour could be further attributed to the dysregulation of neuroendocrine appetite control triggered by sleep deprivation, which ultimately ends up affecting metabolic rate and weight loss efforts.