In our day-to-day lives, we often don’t realize the impact that our sleep habits have on us. For example, if you want to lose weight, you must be aware of the impact that lack of sleep has on your weight loss goals. Sleep is one of the key factors that can influence your weight loss journey. The best thing you can do to maximize your weight loss journey is to get enough sleep. It’s true that sleep affects your weight loss journey. You need a good night’s sleep every night to help burn fat and keep you healthy. In this article, we explain how will your weight loss journey get affected by lack of sleep. We also explain how this effect can be mitigated.
Sleep and Weight Loss
Is sleep important for weight loss? Without a doubt! Your sleeping patterns have an influence on your hormones and weight loss functions. You should take a look at your sleep schedule if you are confused about a recent plateau in your weight loss journey. Maybe you need lil’ more shut-eye.
Adults between the ages of 18 and 60 should sleep for at least 7 hours each night, with some needing up to 9 hours of sleep to have optimal health according to the American Academy of Sleep Medicine and the Sleep Research Society. More than a third of Americans are not meeting this recommendation on a regular basis, according to the Centers for Disease Control and Prevention. Successful weight loss can be affected by sleep deprivation.
An individual can feel tired when they are not getting enough sleep. Poorer and more convenient food choices can be led by this. In the presence of mental and physical fatigue, the tendency to grab that quick meal, which is high in fat and rich in carbohydrates, becomes an attractive option in the presence of mental and physical fatigue. When energy is low, the lack of motivation to exercise can cause us to burn fewer calories during the day. If someone is awake, the amount of wakeful time is increased. The consumption of more calories during the day can be caused by the effects of hunger and late-night cravings, as this can lead to more opportunities to snack.
Poor sleep habits are not the only ones that can be affected by sleep deprivation. A lack of sleep can have a negative effect on metabolism. A lack of sleep can lead to an increase in the production of cortisol. Cortisol is the body’s stress hormone, which stimulates fat and carbohydrate metabolism for fast energy. The body can respond to stress and wakefulness hours with increased blood sugar levels due to the release of insulin. The body is more prone to hang on to fat as a result of an increase in appetite and cravings for high-fat or salty food.
Sleep and Obesity
The link between not getting enough sleep and an increased risk of being overweight is well-established in children and adolescents, although the reason for this link is still being debated. Children who don’t get enough sleep can have problems with their metabolism, such as skipping breakfast in the mornings and increasing their intake of sweet, salty, and starchy foods.
The research on adults is not as clear as it could be. Although a large study of past studies suggests that people getting less than 6 hours of sleep at night are more likely to be diagnosed as obese, it’s challenging for this study to determine whether obesity causes or is caused by sleep deprivation. The risk of developing conditions that interfere with sleep, like sleep apnea and depression, can be increased by being overweight. It’s not clear if being obese makes it harder to get enough sleep if getting less sleep leads to weight gain, or possibly a combination of both. More studies are needed to understand the connection, but experts recommend improving sleep quality when treating obese people.
Sleep Your Way to Weight Loss
Try to sleep seven to eight hours a night, but don’t sleep less than that. Studies show that short- and long-duration sleepers are more likely to have weight gain than average-duration sleepers. If you take our quiz, you can find a weight loss method that works for you.
If you’re unsure how to get enough sleep, here are five tips that can try out:
- Don’t have large meals, or drink alcohol or caffeine before bedtime. It’s hard to fall asleep if all four of them disrupt your snooze. You should start your fast two to three hours before bed.
- If you want to develop a relaxing nighttime routine, dedicate an hour or so before bed to relax and switch to sleep mode. Write in your journal, read, or do another activity that calms you. Don’t use your cell phone, TV, computer, or other sources of light since they interrupt your melatonin production. It is more difficult to fall asleep when there is stress or excitement in the activity.
- Check the Life Expectancy on Your Mattress and Pillows Most mattresses have a life expectancy of at least eight to nine years. The Polyester pillows should be replaced every six months and foam and feather pillows every three years. It’s possible that your mattress or pillow may be to blame for making you feel uncomfortable while you sleep.
- Most experts agree that your sleep environment should be between 60 and 67 degrees and free from noise and light. If you want to improve your ability to fall and stay asleep, invest in fans, earplugs, or curtains.
- Your body runs on an internal clock and if you follow a set schedule, you can help regulate your body’s clock and sleep at night.
It may be affected by a lack of sleep. Lack of sleep can make you feel tired and sluggish. This can affect your ability to exercise and eat properly.
You don’t need to sleep for eight hours every night. Some people can function without sleeping for eight hours. However, most people need at least seven hours of sleep.
Look at the label on your food. Fat has a high amount of calories. If you see a lot of fat, you’re probably eating too much.
It has been shown that people who get less sleep tend to eat more than those who get more. This is because when you sleep, your body goes into a state of rest, which helps you stay lean. However, if you don’t get enough sleep, your body doesn’t enter this state, which causes you to feel tired and sluggish, and this leads to overeating.
If you want to know more about different sleep related disorder check out here.