Sleep And Weight Loss

Do the hours of sleep you get actually affect your weight?

Well it seems like they do!

According to a study done by the Journal of Clinical Endocrinology and Metabolism, sleeping less than six hours a night triggers your brain to increase your need for food, simultaneously depressing leptin and stimulating ghrelin!

So less than six hours really does make your body feel like it needs more food!

History about Sleeping Patterns

Did you know that before World War 1 people were sleeping for more than 9 hours! Yes more than 9 hours a night! It seems like this was due to the decrease in pubs, and nighttime distractions.

Now on average most people get around seven or eight hours of sleep a night. And women on average get an extra 20 minutes of sleeping per night!

Less Sleep, More Food?

A study that was published in Nature Communications, found that having one night of less sleep is enough to impair activity in your frontal lobe, which happens to control complex decision-making.

So Yes Lack of Rest Actually Makes You Crave Food!

There are a lot of people that believe hunger correlates to willpower, and being able to control how much you eat.

Which makes sense, right?

Actually wrong!

Hunger isn’t controlled by our willpower but rather it’s controlled by two important hormones:

Leptin and Ghrelin

We need to control these two hormones to successfully lose weight.

Sleep Priority

But if you’re not sleeping enough it actually makes it nearly impossible to lose the weight we want!

So let’s delve deeper into these two hormones and what they do to our bodies!

Two Most Important Hormones For Weight Loss!

Leptin: is a type of hormone that is produced in your fat cells.

The less leptin produced, the more your stomach feels empty!

Ghrelin: is also a type of hormone that the more produced, the more your hunger is stimulated.

And you also reduce the amount of calories your body burns, and increase the amount of fat your body stores.

Something we definitely do not want when trying to lose weight!

So it’s essential to control both the leptin and ghrelin to lose weight, and sleeping is very important.

Does Skipping on Sleep Affect Your Brain?

Yes, skipping on sleep sets your brain up to make bad decisions.

Yes! That’s right it actually positions your brain to make poor decisions!

Lack of sleep dulls activity in the frontal lobe, which is the center of decision-making and impulse control.

So it’s actually like being drunk! Which means you don’t have the mental clarity to make good decisions and that includes nutritional ones.

Forza Supplements Study

A study done by Forza Supplements monitored the sleeping patterns of people dieting to find common factors among them, which contributed to weight gain.

They found people who slept for less than seven hours a night were prone to diet lapses and were even more likely to exceed their weekly limits for alcohol consumption.

And even two-thirds of people in the study admitted to snacking in between meals!!

So what does this mean?

Sleeping is vital to weight loss, and really affects your hunger.

Lee Smith, managing director of Forza Supplements, said:

“They call it beauty sleep for a very good reason – eight hours a night really does help us to lose weight and live more healthily.”

This study done by Forza found that 74 percent of people who actually get a good night’s rest tend to lose weight a lot easier!

So that’s pretty simple just sleep more and you’ll lose weight.

Well that doesn’t work either! You have to make sure you’re getting enough sleep at night, but the right amount of sleep. That means not sleeping too much, but getting about eight hours of sleep a night!

Over Sleeping

Over Sleeping can actually lead to several side effects, not only impacting your weight loss but so many other things in your body.

Yes too much sleep can affect weight loss too!

When someone oversleeps their body’s biological 24-hour cycle gets disrupted!

Because of this people that oversleep can experience many side effects!

Side Effects of Over Sleeping

-Blood Sugar Fluctuates

-Depression

-Higher Body Weight

-Higher Risk of Diabetes, Heart Disease, Stroke, and Obesity

All things that aren’t good for the body! And one of those side effects is weight gain!

So What Else Affects Weight Loss?

The other things to remember that affect weight loss are activity and nutrition!

It’s really not only about how much sleep you get.

So even if you’re sleeping eight hours a night, but eating relatively bad throughout the day and not being active you still won’t see weight loss.

Overall health is very important and vital to getting to your weight loss goal! Just sleeping alone won’t get you to lose weight, but making sure you’re living a healthy lifestyle will!

How to Implement Getting Enough Sleep

According to researchers, you should aim to get anywhere between seven and a half to eight hours of sleep per night.

Sleep Cycles

They even say the best time get to bed is at 10:10 p.m. because that allows for 20 minutes to fall asleep and 90 minutes of REM sleep before midnight.

REM Stands for Rapid Eye Movement.

It’s a phase of sleep that is distinguished by rapid eye movement and low muscle tone throughout your body!

And you even have more vivid dreams during this phase of sleeping!

Why do we need REM Sleep?

REM Sleep is important because it is the restorative part of our sleep.

Not getting REM Sleep leads to grogginess, and lack of concentration.

According to many theories, REM Sleeping actually helps form new memories, and stimulates your central nervous system!

How to Fall Asleep Faster

So trying to not look at a computer or phone screen 30 minutes before bed helps you get to sleep faster!

Why not try to meditate before bed, even if it is for only 10 minutes! It definitely will relax your mind and body, which in return will help you fall asleep.

Overall

Remember to try to get enough sleep every night: 7-8 hours per night.

10 PM

Don’t forget a great time to get to bed is 10:10 P.M. It allows for about 20 minutes of relaxation for your body to fall asleep, and gives you about 90 minutes of REM sleeping before midnight.

So turn off that phone or put it on do not disturb, relax and take a deep breath! Give yourself 20-30 minutes every night to fall asleep!

And even challenge yourself try to get to sleep before 10:30 P.M.!

So make sure to get your sleep especially if you’re trying to lose weight!!

For more great info I highly recommend the book Sleep Smarter by Shawn Stevenson.


Tony G
Tony G

Anthony is a fan of all things gym related. Growing up very overweight and out of shape, Anthony whipped himself into shape and stunned his entire community becoming a "fitness guru". Tony then set his sights on strength sports (Weightlifting/Powerlifting/Strongman) and learned all about body mechanics, mobility work and injury prevention. Tony found his true love in the strength sports, particularly Olympic Weightlifting. He earned a Bachelor of Science (B.S.) degree from Fitchburg State University in Exercise and Sports Science. He is also a Certified Strength and Conditioning Specialist (CSCS) with the NSCA.

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