Catch ZZZs, Drop Pounds: The Connection Between Sleep and Weight

When it comes to weight loss, the first things that come to mind are usually diet and exercise. But did you know that sleep and weight also go hand in hand? Research shows that adults who get less than seven hours of sleep per night are nearly twice as likely to become overweight than those who sleep for seven to nine hours nightly. What’s more, consistently getting a good night’s sleep can actually help you lose weight.

How Does Lack of Sleep Affect Weight?

When you sleep, your bodily systems have a chance to recharge. Insufficient sleep can wreak havoc on mental, physical, and emotional health.

There are several reasons sleep deprivation can lead to weight gain:

• Appetite changes: Your circadian rhythm, or your body’s internal clock over a 24-hour period, can become thrown off by lack of sleep, and this can affect the hormones that control your appetite. The hormone ghrelin lets you know that you are hungry, and the hormone leptin tells you when you are full. When you don’t get enough sleep, ghrelin levels go up while leptin levels go down. The result? You feel like eating more but don’t get full as quickly. Studies show this often leads to snacking on unhealthy foods throughout the day.
• Metabolism issues: Your metabolism is made up of the chemical reactions in your cells that turn food into energy for your body. Poor sleep can influence how your body processes sugars and fats, leading to weight gain and a higher risk of developing diseases like diabetes. Quality sleep is also important for energy during your waking hours, as your body needs this time to regulate the production of energy, repair muscles, and promote a healthy immune system. Insufficient sleep can lead you to feel tired and less likely to get physical activity.
• Mood changes: While you sleep, your body also processes emotions and stores memories. Studies have revealed that not getting adequate sleep can affect your mood and lead to a lack of motivation for healthy activities like exercising.

For these reasons, people who have untreated sleep disorders and other conditions that prevent quality sleep are often overweight. Obstructive sleep apnea, restless legs syndrome, diabetes, and chronic pain are frequently linked to poor sleep and a higher likelihood of being overweight or obese.

How to Get a Good Night’s Sleep

Developing healthy sleep habits can help you get the rest you need to be healthy, drop pounds if you are overweight, and maintain a healthy weight. For people 18 and over, you should shoot for getting at least seven hours of quality sleep per night.

If you struggle falling asleep or staying asleep, try these tips to help set yourself up for successful slumber:

• Avoid distractions. At least 30 minutes before bedtime, shut off all electronic devices, including the TV, tablets, and smartphones, and make your bed a place for sleep only.
• Develop a relaxing sleep routine. Aim to go to bed and wake up at the same times every day to get your body in a routine. It’s also a good idea to purposefully relax before falling asleep. Listening to soothing music or bathing before bed can help you de-stress and promote better sleep.
• Get comfortable. Your bedroom should be dark, quiet, and cool to help you fall asleep.
• Have symptoms checked out. If you experience signs of a sleep disorder like sleep apnea, such as loud snoring and excessive tiredness during the day, visit your doctor.
• Time your meals. Avoid eating large meals within two or three hours of bedtime. If you get hungry before bed, have a small, healthy snack to keep your stomach from rumbling while trying to fall asleep. However, avoid citrus fruits and juices, as these can cause heartburn.
• Move more. When you exercise, sleep hormones such as melatonin get a boost. However, make sure you time your activity properly. Exercising in the morning helps your circadian rhythm, while working out too close to bedtime can hinder sleep.
• Say no to stimulants. Drink only noncaffeinated beverages in the afternoon and evening, and avoid alcohol too close to bedtime.

Want to find out more about quality sleep or have symptoms checked out? Your primary care provider can discuss symptoms with you and refer you to Sweetwater Sleep Center for a sleep study, if necessary.