Does Sleep Affect Weight Loss?

Do you find it hard to lose weight even with following different diets and exercising more? Did you know that besides eating healthily and doing physical activity, sleep can also affect your ability to lose weight?

Approximately 1 in 3 adults do not get enough sleep each day [1]. This type of insufficient sleep can lead to weight gain for several reasons. Keep reading to find out all about the effects of sleep and weight loss effectiveness.

The Link Between Sleep and Weight Loss

Getting sufficient sleep is important for maintaining healthy physical, mental, and emotional well-being. Sleep deprivation or sleep loss not only negatively impacts your ability to learn and recall information but it also increases the risk of obesity, impacting your ability to lose weight [2].

When you have a short sleep duration, it increases the hormone ghrelin, which triggers hunger. This results in increased food intake to combat the fatigue and stress on your body from lack of sleep.

This can undermine your best dietary efforts to reduce weight, therefore getting between 7 to 9 hours of sleep is often suggested for overall health and well-being.

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How sleep deprivation impacts weight loss

Here are four ways that poor sleep is associated with weight loss, based on sleep research and the relationship between sleep and weight [3]:

1. Increased cravings: Sleep deprivation may make it harder to say no to unhealthy food cravings. A sleepy brain craves junk food and lacks impulse control, making it more likely for you to choose high-carb snacks and foods with a higher fat content.
2. Slower metabolism: Not getting the amount of sleep needed can affect your metabolism and contribute to weight gain. Sleep deprivation triggers a cortisol spike, leading to energy conservation and fat retention. In fact, a lack of sleep can reduce fat loss by 55% 4].
3. Insulin sensitivity: Sleep deprivation can even reduce insulin sensitivity, making it difficult for your body to take glucose (i.e. blood sugar) out of the blood and into the cells for energy. Insufficient sleep can therefore hamper blood sugar control and lead to difficulties in weight loss [5].
4. Disrupted eating behaviors: Chronic sleep loss can disrupt the balance of appetite and satiety-signaling hormones, resulting in disrupted eating behaviors. This makes it harder to control your appetite and make healthy food choices.

Does lack of sleep cause belly fat?

Chronic lack of sleep can increase belly fat if you are overeating because of it. Research from the Mayo Clinic found that those who were lacking on sleep and had unlimited access to food experienced an increase in body fat, especially around the belly. Lack of sleep can also spike cortisol levels, the stress hormone, which is linked to increased belly fat. 

Melissa Mitri, MS RD

Weight Loss Expert, Nutrition Writer and Media Dietitian

Impact of Sleep Disorders on Weight Management

Sleep disorders can significantly impact weight management by disrupting the body’s natural metabolic processes and hormonal balance.

For instance, sleep disorders such as insomnia, sleep apnea, and restless leg syndrome can contribute to reduced sleep duration, altering the levels of the appetite-regulating hormone and metabolism [2].

Obstructive sleep apnea (OSA) is a sleep disorder where your breathing stops during sleep. This may lead to frequent waking and an overall poor sleep quality. It also causes changes in your hormone levels, leading to increased hunger and cravings. This imbalance often results in weight gain [6], [7].

Benefits of Sleep For Losing Weight

Sleep can be particularly beneficial in various ways if you are looking to lose weight. Here are some benefits of sleep and how it helps you to shed those pounds.

Reduces caloric intake

Getting sufficient sleep can help to reduce caloric intake. In a clinical sleep trial published in 2022, participants’ sleep duration was tracked to evaluate whether sleep affects caloric intake.

Results found that participants who had at least 8.5 hours of sleep per night reduced their caloric intake by an average of 270 calories per day [8]. This study concluded that getting adequate sleep is important for appetite regulation and can help those wanting to reduce their body weight.

Reduces stress levels

Stress and sleep are deeply interconnected. High stress levels can cause poor sleep and insufficient sleep can raise cortisol levels.

According to a survey by the American Psychological Association, 43% of American adults reported that stress had increased when they had poor and inadequate sleep [9].

Elevated cortisol levels can also trigger unhealthy eating behaviors and weight gain, potentially leading to obesity. Conversely, better sleep can help reduce stress, improve mood, and enhance resilience to stressful situations, supporting healthier weight management [10].

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Enhances metabolism

Quality sleep is essential for maintaining a healthy metabolism, which is key to effective weight management.

During deep sleep, your body works to repair and regenerate tissues, build muscle, and regulate metabolic processes. Not getting enough sleep throws off your body’s circadian rhythm, causing an imbalance in metabolism and overall energy. This imbalance makes it harder to lose weight and increases the chances of weight gain [11].

Ensuring that you get high-quality sleep helps to support your body’s metabolic process, making it easier to burn calories, build lean muscle, and maintain a healthy weight.

4 Tips to Sleep Better for Weight Loss Results

How can you effectively incorporate strategies to improve your sleep for better weight loss results? Here are four key strategies to consider:

1. Establish a consistent sleep schedule: Create a consistent sleep schedule by going to bed and waking up at the same time every day, including weekends. This helps to regulate your body’s sleep-wake cycle, contributing to healthy weight loss in the long term. Find the best time to sleep by using our sleep calculator.

2. Do not sleep after eating: Try not to sleep right after eating as this can cause weight gain. When you eat just before you’re about to sleep, there’s a good chance your body will not be able to burn the calories effectively in time.

3. Consider eating foods that induce sleepiness: Another method to try if you can’t seem to fall asleep is to eat foods that are rich in melatonin. This increased melatonin can help to promote restfulness by regulating the body’s sleep-wake cycle.

4. Create a relaxing sleep environment: Lastly, it is important to ensure that your environment is conducive to sleep. Make sure that your sleep environment is comfortable by keeping it cool, dark, and quiet. You may also use sleep sounds or essential oils to help you sleep better.

Conclusion

In conclusion, sleep plays a crucial role in weight loss. Insufficient sleep can lead to hormonal imbalances and increased appetite. Consequently, this results in poor food choices, disrupted metabolism, and increased fat retention.

By prioritizing quality sleep, you can optimize your weight loss efforts. To learn how to ShutEye® app for personalized sleep insights and tips.

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