We often think of diet and exercise as the main players in managing our weight. But there’s a silent saboteur lurking in the background of poor sleep. You might not realise it, but those late nights and restless hours could be undoing all your hard work in the gym and the kitchen. Sleep is frequently sacrificed in today’s hectic world to fulfil busy demands, but this lack of sleep may be a factor in the rising obesity rates.
Hormonal changes, a slower metabolism and behavioural changes are some of the ways that sleep deprivation contributes to weight gain. Since sleep is important to preserve both physical and metabolic balance, it is important to understand this relationship.
Ghrelin and leptin are two important hormones, and these levels are influenced by sleep. Leptin signals your brain when you are full, ghrelin increases appetite. Lack of sleep causes leptin levels to drop, which reduces the feeling of fullness, and ghrelin levels to rise, which increases hunger. This imbalance results in overeating, which increases the desire for high-calorie foods.
When you’re tired, your body doesn’t necessarily need food; it needs sleep. But your brain confuses fatigue with hunger, so you end up eating to get quick energy instead of resting to recover.
Sleep deprivation not only increases your hunger, but it also results in cravings for unhealthy foods, especially foods that are high in fat, sugar and salt. This is because sleep deprivation alters the reward system in the brain, making you more likely to seek out comfort foods.
The body’s ability to process and store energy can be reduced by inadequate sleep. Those who get less sleep usually burn more calories at rest than those who get enough sleep.
Lack of sleep increases the feeling of fatigue during the day, which reduces physical activity. This reduction in energy expenditure can lead to weight gain over time.
Lack of sleep can increase cortisol levels, a stress hormone that makes the body store more fat, especially in the abdominal area. Emotional eating or poor food choices can be caused by stress, which contributes to weight gain.
To avoid gaining weight and enhance sleep:
- Establish a consistent sleep schedule and be relaxed.
- Reduce the intake of caffeine and large meals in the evening and limit screen time before bed.
- For better sleep, make sure your bedroom is quiet, cool, and dark.
- Avoid intense workouts before bed.
- Use relaxation techniques to manage stress and take short naps if needed.
- Alcohol can disrupt sleep; it is best to reduce the intake of alcohol before bed.
- These habits can help to improve sleep quality, which is important for weight management and overall health.
