If you love sleeping, you are in for a joyful ride while reading this article, but if you are someone who’s sleeping patterns are irregular, you are in for a bumpy ride, which will turn joyful if you follow some of our tips and tricks! Sleep and weight loss are directly related, making appropriate sleeping patterns a key factor in weight loss.
There are many side-effects of sleep deprivation, and a negative impact on weight loss is one of them. If you have been trying to lose weight, you would not be a stranger to the difficulties faced during the process, so any factor that even slightly obstructs the path to your body goals should be minded. One cannot lose weight just by sleeping, but being heedful of your sleep schedule can help keep those extra pounds in check and speed up your weight loss process. Our exclusive article on this very matter will clear all your doubts in case you were wondering why the pointer on your weighing scale is not budging! Read on to get learned!
How does sleep affect weight loss?
Researchers have found out that people who had irregular sleep patterns showed a comparatively greater body mass index (BMI) than those who maintained their sleep schedule. Many people who are not able to see significant results even when they are doing everything right to achieve their ideal weight are asked to check their sleeping patterns.
The reason why inadequate shut-eye negatively impacts weight could be metabolic problems. However, the exact relationship between sleep and weight is not backed by enough scientific evidence. There is still much more left to discover on the hows and whys of this complicated relationship, but one thing is sure that getting a healthy amount of sleep is essential for a healthy body.
A better understanding of the potential side effects of sleep deprivation that can lead to weight gain will help the reader go for better and more effective methods of weight loss.
Sleep and weight loss relationship
Healthy sleep patterns are an indicator of the overall well-being of the body. Not getting enough sleep dulls the activity of a part of the brain called the frontal lobe, which can adversely affect your decision-making ability. The feeling of sleep deprivation is somewhat analogous to what people feel when they are tipsy.
One side-effect of sleep deprivation is revving up the reward centre of the brain, which can make you crave unhealthy food at odd times during the day. The people who are not well-rested find it hard to control their food habits because of overtiredness and snacking just before falling asleep.
The pattern of not maintaining an adequate gap between the last meal and sleep makes the metabolism inefficient, making the person gain weight. Sleep-deprived people also tend to eat bigger portions of food at once and munch on stuff that are rich in carbohydrates and fats to satisfy their food cravings.
Sleep and weight loss research and science
Scientifically speaking, there are two kinds of hormones, called ghrelin and leptin that control and monitor our appetite in the body. The job of these two hormones is opposite to each other. Ghrelin works by sending hunger-triggering signals to the brain, and leptin sends fullness and hunger suppressing signals to the brain.
In a healthy person, there is a balance between these two hormones, while in the body of a sleep-deprived person, the amount of ghrelin exceeds that of leptin, resulting in eating disorders. Researchers have also found out that people with sleep issues contain lower amounts of leptin in their bodies, which might cause them to eat more. Endocannabinoids are neurotransmitters in our body that also get negatively impacted due to troubled sleep. These neurotransmitters can also trigger the brain’s reward system for long durations, messing up the appetite.
The role of sleep loss in other weight loss factors
Sleeping is one of the body’s most natural ways to replenish itself and gain energy. When we fall asleep, our body starts to repair cell damage and top-up the body’s energy needs for when we wake up. However, not getting enough sleep can drastically affect this natural system, leaving you with no energy to carry out the taxing processes of losing weight, like exercise.
There would rarely be an example of a person who reaches their body goals without exercising. Exercise is a significant part of weight loss and requires motivation, dedication, and regularity. Not getting proper sleep can make a person lazy, leaving them fatigued. Lack of exercise can lead to many health problems making it a crucial factor in leading a healthy lifestyle.
Sleep deprivation is also known to create an imbalance of the cortisol hormone or stress hormone. When we sleep less, cortisol is released in our body, signaling it preserves energy so that we can be awake for hours. This energy preservation makes our body hang on the weight, making it hard to get rid of fat.
Tips and tricks to balance your sleep schedule
- Try to minimize your food intake at night, especially before going to bed. Eating unhealthy amounts of food close to your bedtime is not great for your metabolism, and it also abstains you from getting a good night’s sleep.
- Create a sleep schedule and stick to it. Customize your sleep timetable in a way that you get at least 7-8 hours of sleep every day. Try and maintain this sleep schedule even on no workdays.
- Keep the gadgets aside at least an hour two before going to bed. Screen light can affect sleep quality.
- Make the environment as comfortable as possible before going to bed. Dim the lights and try to lower the noises around you. Uncomfortable mattress and room temperature can also obstruct sleep.
We hope we were able to provide you with the insights of a complicated relationship of our sleep schedule and weight loss. Changing the sleep pattern is a process and requires patience. It is always good to remember that slow progress is better than no progress before starting any new regime!
Also, read- Tips to fix a messy sleep schedule