Having trouble losing weight and unsure why? Perhaps you need more sleep.
Sleep is vital for the body to regenerate, recover and is just as important as diet and exercise when it comes to losing weight, here’s why:
Lack of sleep has been linked to obesity
A major review found that a short sleep duration increased the likelihood of obesity by 89% in children and 55% in adults[1].
Poor sleep can increase hunger
When you have a bad night's sleep you generally feel hungrier the next day. The reason for this is your body's hungry hormone named ghrelin increases and your leptin decreases, which is the hormone that keeps you feeling full.
Sleep deprivation increases cravings
A poor night's sleep means that your body craves energy, and you will feel more inclined to reach for sugar, fats, and carbs. Sleep deprivation is also linked to a dulling in the brain's frontal lobe which is the part of the brain which controls decision making and self-control.
Poor sleep generally increases calorie intake
A study[2] with a sample size of 12 men, were only allowed to have four hours sleep a night, ate approximately 559 more calories the following day, compared to when they were allowed a full eight-hour sleep.
Decreased sleep may lead to a slower metabolism
Your resting metabolic rate (RMR) is the number of calories your body burns when you are at rest. This can be affected by several different reasons including your age, body mass, gender, muscle mass, height, and weight. Research[3] indicates that RMR may be affected by your sleep. A study of 15 men[4] was kept awake by 24 hours, afterward, their RMR was 5% lower than after a normal night’s sleep, and their metabolic rate after eating was 20% lower.
Tips to improve your sleep:
Set your alarm:
Set an alarm at night to go to sleep at the same time every night. Your body clock will start to reset and become accustomed to the change.
Ditch artificial light:
Turn off your screens 1 to 2 hours before bed. The artificial red light from TV and phone screens tricks your body into thinking it's midday and this will make it harder to fall asleep. Red light blocking glasses may help decrease the impact of the red light, however, it’s important to choose a credible brand with proven results.
Take magnesium
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/
[2] https://pubmed.ncbi.nlm.nih.gov/20357041/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4701627/
[4] https://pubmed.ncbi.nlm.nih.gov/21471283/
