Sleep plays a key role in overall health, but many people fail to recognize the strong connection between sleep and weight gain. It may come as a surprise, but getting too little sleep can actually contribute to an increase in weight.
Those who are trying to lose weight should take the time to understand this surprising connection, as it has a major impact on one’s ability to achieve a healthy body weight.
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Weight Gain and Sleep Deprivation
When someone doesn’t get enough sleep, they tend to crave sugary and fatty foods. This is because when we are sleep deprived, our bodies secrete more grehlin, which is the hormone that controls hunger. As a result, we may find ourselves reaching for unhealthy snacks when we’re feeling fatigued, resulting in weight gain over time.
Getting sufficient sleep every night can also help to regulate insulin levels and cortisol, two hormones that influence weight gain. These hormones work together to help the body control how it uses energy and respond to stress.
How Much Sleep Do You Need?
The amount of sleep a person needs for optimal health depends on their age. Adults should aim for seven to nine hours of sleep each night. Teens should get eight to ten hours and children need around nine to twelve hours of sleep.
Tips for Improving Sleep Habits and Losing Weight
Getting regular exercise and following a healthy diet can make a huge difference in terms of quality of sleep and successful weight loss. Additionally, there are some specific steps that can be taken to improve sleep:
- Set a consistent bedtime. Going to sleep and waking up at the same time every day helps the body to develop a healthy sleep-wake cycle.
- Minimize light exposure. Blue light emitted by devices like smartphones can suppress melatonin production, impairing sleep quality. Blue light exposure should be avoided in the hours before bedtime.
- Avoid caffeinated beverages. Caffeine consumed in the afternoon or evening can interfere with sleep, as it takes an average of six hours to metabolize.
- Create a comfortable sleep environment. Ensuring that the bedroom is dark, quiet, and a comfortable temperature may help to improve sleep quality.
The Connection Between Weight Gain and Sleep
A lack of sleep can lead to weight gain in various ways, including increasing cravings for unhealthy foods, increasing the production of hormones that influence weight gain, and reducing motivation and energy levels.
Getting the right amount of sleep each night is essential for maintaining energy levels and achieving optimal health, including successful weight loss. By improving sleep habits, making lifestyle changes to support sleep, and making sure to get the recommended amount of sleep each night, you can take control of your health and weight.
