Sleep and Weight Control
You may know that sleep is important, but did you know lack of adequate sleep may cause you to hold onto those extra pounds?
Studies show adults who sleep less than 6.5 hours a night consistently consume more calories than those who are well-rested. Interestingly, sleep deprived people also tend to crave foods that are higher in calories when compared to people that sleep 7-9 hours a night (Salamon, 2022). According to The Food Research and Action Center, nearly 80% of Americans are overweight or obese (Bylander et al., 2019). We know that being overweight or obese contributes to chronic illnesses such as heart disease, high blood pressure, diabetes, and sleep apnea to name a few. Many Americans have a few pounds to lose to achieve a healthy weight, and sleep is an important aspect of attaining a healthy weight and a healthy life.
Let's get technical for just a moment. Insufficient sleep causes the body to produce more ghrelin. Ghrelin is a hormone that helps to stimulate appetite. It also leads to lower levels of leptin, which is a hormone that signals one to feel full. Simply put, less sleep means more hunger and feeling less satisfied. Sleeping enough may bring more balance to these hormones (Salamon, 2022). A study by the University of Chicago showed that individuals who slept 8.5 hours a night ate 270 less calories on average a day (Caldwell, 2022). At that rate, you could be losing close to a pound every 13 days without changing anything but sleep habits!
As far as sleep habits go, there are a few routines that can be optimized for better quality sleep. If you have heard the term “sleep hygiene” before, then you may be familiar with the following suggestions. It is helpful to have a consistent sleep and wake time. Limit the activities you do in bed to sleeping. Engage in relaxing activities before bed such as yoga, reading or stretching. Exercise during the day, and get some natural sunlight. Avoid screen time before bed. Cut out caffeine and alcohol. Keep your room dark and quiet. Limit day-time naps to less than 30 minutes. Some habits may be easier for you to implement than others, but any start is a good start.
It should also be noted that sleeping adequately also may lead to increased energy, motivation, focus, and may even lead someone to feel happier. This could be motivation enough to engage in exercise, to socialize, to get outdoors or to do something that makes you feel like you, promoting improved overall health (Salamon, 2022).