Traditionally, the focus resides on diet and exercise when considering weight loss. Yet, it cannot be overlooked that sleep is an essential player. Quality sleep influences total well-being and is positively correlated with weight loss. Here is how sleep plays its part in weight loss and what one can do to maximize it.Sleep & weight loss
Mechanisms of the Interaction of Sleep and Weight
Balance of Hormones
Sleep is known to influence the release of some major hormones-gastric and metabolic.
Grelin: This hormone tells someone to eat. When a person does not sleep well, there will be more ghrelin circulating in the body. More ghrelin means more hunger throughout the day.
Leptin: This hormone makes one human being feel satisfied. Poor sleep lowers leptin levels and hence increases a person’s appetite.
All these induce a twofold negative consequence on metabolism. In that order, sleep deprivation disturbs metabolism and daytime calories and food choices, while the person in quest of losing weight may turn out to be a severe challenge.
Sleep & weight loss Sleep-deprived individuals crave high-calorie, sugary foods, because, while they are awake, their brains are requesting enough energy without sleep; quite on the contrary, the result is poor food choices.
Sleep & weight loss Energy derived from sleep means going for the playful option in the subsequent day and being fit; oppositely, being sleep deprived may result in you feeling lethargic, reducing the motivation to exercise accordingly.
How Much Sleep Should a Person Get?
If you are an adult wishing to achieve overall health and weight loss, stick to 7-9 hours of quality sleep per night. Anything less will disturb the body’s inherent mechanisms and possibly frustrate your weight loss efforts.
Better Sleep Habits for Better Weight Loss
Keeping Sleep Timing Consistent
Conduct regular sleep routine by going to bed and waking at the same time each day – even on weekends. It helps to regulate the body clock.
Create a Sleep-Inducing Routine
Participate in relaxing activities before bedtime: read; meditate; take a warm bath. Stay away from screens – blue light can interrupt your sleep
Optimize Your Sleep Environment
Cool down, make it dark, and remove possible noise distractions from your bedroom.
Invest in a comfortable mattress and pillow
Consider using earplugs or a white-noise machine if that helps keep noise disturbances away.
Watch Your Diet
Avoid caffeine, alcohol, and heavy meals close to bedtime.
Include those foods in your diet that promote sleep: bananas, almonds, and chamomile tea.
Manage Your Stress
Chronic ortho-stress may have an adverse influence on the quality of sleep enjoyed; so make use of stress-relieving methods such as deep breathing, yoga, or journaling in order to relax your mind.
Exercise Regularly
Physical activity improve sleep, although it is best to avoid excessive stimulation a couple of hours before sleep.
The Bottom Line
Weight loss comes when sleep and its effect meet. Opting for a good sleep influences appetite control, metabolic rate, and overall decision making with respect to lifestyle. Keep in mind that weight loss goals are targeted not merely by what one eats or how much one exercises, but keeping in mind how well or poorly one sleeps.