Find out how better sleep habits may be the missing link in your weight-loss journey

Sleep is critical to losing weight.

If you do not sleep well, it will be much harder to lose weight.

Sometimes the simplest things can help solve the hardest problems.

So why is sleep so critical to losing weight?

There are a number of physiological, behavioural, and psychological reasons for this.

I will outline some of the key reasons for sleeps role in weight loss below:

Moderating the hunger hormone Ghrelin

The hunger hormone ghrelin acts on your brain and can trigger cravings and hunger attacks. When you are sleep deprived your ghrelin levels increase which can lead to excessive eating.

We have all experienced late-night munchies or craving food after working a long day or night shift.  Regular and restorative sleep helps to keep your hunger hormones regulated.

Sleep plays a critical role in your body recovering. If you don’t sleep adequately your body will not have enough time to recover which can lead to fatigue and compromise your ability to exercise consistently.

Sleep deprivation increases your cortisol levels. Cortisol is a stress induced hormone. When you are lacking sleep it’s level increases which can lead to increased fat storage.

Sleep plays a critical role in decision making. If you are tired you are likely to make poor food choices. You will be susceptible to emotional food triggers which can lead to overeating.

Lack of sleep leads to a proinflammatory state in your body. This will make you more susceptible to weight gain.

Regular sleep is critical to your immune system. If you are chronically sleep deprived, you will be more likely to fall ill.  When this happens, you are less likely to be active leading to less calories being burnt.

As you can sleep is critical to your overall health and weight maintenance.

How do I have quality sleep?

1. Ensure your sleep environment is conducive to restorative sleep. Your room should be dark. Use black out drapes if you work night shifts. Ensure you have a comfortable mattress, sheets and pillow. In addition, keep your room cool. If you do not have air conditioning, invest in a fan.

2. Have a regular sleep schedule. We are creatures of habit. Try to stick to a schedule if your job and kids allow you to. Aim for 7-8 hours of sleep a night.

3. Avoid drinking stimulants 4-6 hours before going to sleep. Caffeine can ruin your night.

4. Put your devices on do not disturb mode. Even consider leaving them downstair or out of your reach. Doom scrolling at night can activate your brain and make it harder to sleep. In addition, if you wake up at nighttime and start scrolling you may not fall back asleep.

5. Consider meditation for 5-10 minutes prior to going to bed to calm your mind and get in relaxed mind space to fall asleep.

Sleep is often overlooked, but is a critical piece in your weight loss strategy. Focus on creating a routine that will lead to quality sleep. A healthy weight depends on it.

“Sleep is that golden chain that ties health and our bodies together.“
– Thomas Dekker