Most of us know that sleep is an important factor when it comes to many aspects of our health and wellbeing. But what role does it play in weight loss?
With many people wanting to lose weight, one of the important aspects to get right is our sleep. Research shows that the quality of your sleep is directly related to how much fat you lose.
How much sleep do you need? It is recommended that healthy adults get between 7 and 9 hours of sleep per night.
Studies have shown that getting the recommended amount of sleep at night has been linked with greater weight loss and decreased risk of obesity (1). Poor sleep quality is also associated with increased risk of metabolic disorders and other chronic disease (1).
We all know that not getting enough sleep can impact our overall health, but it can also impact your weight. Not getting enough sleep can cause you to rely on junk food to provide quick energy and consume excessive caffeine. If you are feeling tired then You are also less likely to exercise, and more likely to rely on convenience foods and take aways for dinner.
The affects of poor sleep include:
- Increased appetite – lack of sleep can impact your hormones and hunger signals. This can lead to an increase in calorie intake as people feel tired and tend to reach for unhealthy foods as an energy source.
- Reduced mood and outlook – lack of sleep can cause daytime fatigue which can lead to lower motivation for the day. Fatigue can impact our ability to achieve our goals, as we are less motivated to keep to our plans of eating well and exercising.
- Skipping exercise – less likely to exercise and too tired to complete workouts. Getting enough sleep can help improve your exercise performance and is critical to recovery.
- Immunity and healing – a lack of sleep can increase the risk of becoming run down and becoming unwell.
How to Improve Sleep: Make Sleep a Priority
Set a nightly goal based on the hours of sleep that you need. Start by making sleep a priority in your daily routine. Schedule your bedtime around your work and social life so that you do not miss out on your required sleep time.
Ways to improve sleep include:
- Set a nightly goal based on the hours of sleep that you need. Start by making sleep a priority in your daily routine. Schedule your bedtime around your work and social life so that you do not miss out on your required sleep time.
- Ways to improve sleep include:
- Creating a bedtime routine and keeping to the same schedule every day, even on weekends.
- Nightly digital detox – disconnecting from electronic devices, mobile phones, laptops etc. half-hour or more before bed.
- Create a relaxing bedtime routine, may be take a bath or read a book.
- Make sure your bed is comfortable and helps you to sleep.
- Create a comfortable bedroom environment – invest in blackout blinds, check bedroom temperature and remove any noise distractions.
If you are still suffering from lack of sleep then try keeping a sleep diary to track your sleep habits. This can be helpful to take with you to the doctor if you have ongoing sleep problems.
If you would like some more tips then join me tonight HERE for my live at 8pm Tuesday on sleep.
Lucy Round (The Detox Coach) is a qualified nutrition coach, detox & wellness coach and personal trainer and the founder of www.clowcleanse.co.uk and WeightLossForBusyMums (a group for busy mums to lose weight and boost their energy).
- org. 2022. Why Is Sleep Important to Weight Loss? | Sleep Foundation. [online] Available at: https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep