Losing weight is hard at times, and keeping weight off can be challenging. There are lots of studies throughout the medical world trying to identify the links between sleep quality and weight journeys. The results so far accentuate the negative health impacts arisen due to sleep deprivation and the promising benefits of weight loss arisen from achieving a good nights sleep.
The time we spend sleeping has steadily decreased over the past several decades, and the quality of our sleep has also decreased, this has been reflected in the average body mass index (BMI) of the worlds population, resulting in higher body weights and increase levels of obesity.
Sleep deprivation is often linked to increased appetite, which is correct, as the medical world has discovered the lack of sleep affects the bodys regulation of our neurotransmitters. Our neurotransmitters are what send chemical messages to allow neurons (nerve cells) to communicate with one another, in particular ghrelin and leptin. Ghrelin promotes hunger and leptin contributes to feeling full, our bodies naturally increase and decrease these levels throughout our day, calling or resting as required our calorie intake.
Not getting enough sleep can result in decreased energy levels limiting our ability to do physical activity/exercise. Partaking in physical activity/exercise regularly can help support our sleep quality especially outside in daylight hours.
Research is confused in some previous studies as achieving less than 6 hours a night is shown that adults are likely to be diagnosed as obese, however those that are diagnosed as obese are at risk of developing conditions that interfere with sleep i.e. sleep apnea and depression. Further studies are required to try and isolate the results however the medical world encourages improving sleep quality as a way of treating obesity.
More recent studies show that quality sleep is a pivitol part of a weight loss journey as poor sleep is reported to reduce the amount of weight we lose by encouraging over-eating.
Sleep is an important part of our overall health and well-being along with eating healthy, drinking water and exercising regularly.
We are advised a healthy amount of sleep is between 7 and 9 hours per night.
Sleep helps:-
Improves our mood
Keeps our heart healthy
Regulate our blood sugar
Improves mental function
Restores Immune system
Stress refief
Athletic performance
Maintaining healthy weight
There are lots of ways to improve our sleep:-
Sleep in a dark room
Don't eat just before bed
Keep to a regular routine
Reduce your stress
Go to bed before over tired
Avoid screen time before bed (30 mins earlier)
Be active during the day
Avoid caffeine, nicotine and alcohol before bedtime.
Keep the room cool and bed warm and cosy
Achieving regular good nights sleep can make all the difference in reaching our health and well-being goals.
Resouces: