We all know that getting a good night's sleep is important for a healthy body and mind, but did you know that restful sleep is also important for weight-loss? Poor quality or lack of sleep can lead to lowered energy levels and decreased metabolism. Both of these components can negatively impact weight loss.
Sleep and Energy
Sleep impacts energy levels in several different ways. Lack of sleep causes daytime fatigue which lowers motivation to be physically active and increases the likelihood of a sedentary lifestyle. Inadequate sleep can increase cortisol levels (the stress hormone). Increased cortisol levels over time can contribute to decreased energy and increased belly fat.
Not getting enough sleep prevents the storage of energy the body needs for the day. Glycogen is replenished in the brain when we sleep. When the body doesn't get enough sleep there isn't enough glycogen for the brain to function optimally. This contributes to fatigue and the feelings of sluggishness.
Sleep and Metabolism
Adequate sleep plays a role in resting metabolic rate (RMR). RMR is the number of calories the body burns at rest. Research has shown that lack of sleep decreases RMR. This means that lack of sleep decreases the number of calories that are burned during the day.
Lack of sleep can also cause you to be hungrier. Not getting adequate sleep can actually increase the hormone that signals to the brain that you are hungry. Studies show that individuals who get less than 6-7 hours of sleep at night are not only hungrier but also have more cravings for sweets, carbs and fats.
Ways to Improve Sleep
If you're trying to lose weight, not getting enough sleep could potentially be ruining your hard work and efforts! There are several different ways to improve sleep time and quality. Check out a few examples below:
Limiting the use of electronics in bed: If you can't fall asleep right away, try reading.
Getting natural sunlight as early as possible in the morning: This resets the bodies circadian rhythm.
Stress management: refrain from checking emails in the evenings, watch less of the news or create a relaxing bedtime routine.
Decrease caffeine intake in the late afternoon hours: Caffeine blocks the receptors that make you feel sleepy.
Get some form of physical exercise during the day: Physical activity enhances sleep by decreasing the amount of time it takes to fall asleep and by improving the quality of sleep.
Stay hydrated by drinking plenty of water: Dehydration can contribute to headaches and stiff muscles, both of which make it harder to relax.
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