Do you ever feel like you’re working hard to lose weight but not seeing results? You’re not alone. It can be frustrating when we put in the time and effort to diet and exercise, but the scale doesn’t budge. One possible explanation for this is that we’re not getting enough sleep! In this blog post, we’ll explore the science behind sleep and weight loss. We’ll discuss how our bodies burn calories while we sleep, and why getting a good night’s sleep is so important for losing weight. We’ll also offer tips on how to get a better night’s sleep, so you can start seeing results on the scale!
Sleep And Weight Loss
Given below are the 8 ways sleep helps in weight loss, explained in a comprehensive way:
Sleep Helps Balance Your Hormones
Our hormones have a huge impact on our ability to lose weight. When we don’t get enough sleep, our bodies release two key hormones that can sabotage our efforts: ghrelin and leptin. Ghrelin, the famous “hunger hormone,” tells us when it’s time to eat and increases our appetite, while leptin is responsible for letting us know when we’re full. When we don’t get enough sleep, these hormones become unbalanced and can lead us to eat more than we need.
Studies have shown that people who sleep less than five hours a night have higher levels of ghrelin and lower levels of leptin, which can make it more difficult to lose weight. One study showed that people who slept only four hours a night actually consumed more calories during the day than those who got seven or eight hours of sleep. Furthermore, the participants in the study who slept four hours a night were more likely to choose unhealthy foods.
Sleep Helps Regulate Your Metabolism
Sleep is essential for keeping our metabolisms running smoothly. When we don’t get enough sleep, our bodies become less efficient at burning calories. This can lead to weight gain and prevent us from reaching our desired weight.
One study showed that people who slept less than six hours a night had lower resting metabolic rates than those who slept eight hours or more. This means that their bodies were burning fewer calories when they weren’t actively exercising. Similarly, another study showed that people who slept less than five hours a night had higher body mass indexes (BMIs), indicating that they were more likely to be overweight. Moreover, people who got more sleep were less likely to be obese.
Sleep Helps Reduce Stress
Stress is another major factor in weight gain and can lead to unhealthy behaviors like binge eating. When we’re stressed, our bodies release a hormone called cortisol, which causes us to store fat around our midsection.
Sleep helps reduce stress levels and can help us better manage our emotions. Studies have shown that people who get a good night’s sleep are less likely to be stressed during the day, which can lead to healthier eating habits and improved weight loss results. One study showed that people who slept seven to eight hours a night had lower levels of the stress hormone cortisol compared to those who got less than six hours of sleep. Moreover, getting enough sleep can also help improve mood and energy levels, so we’re more likely to stay active during the day.
Sleep Helps Improve Cognitive Function
Our cognitive functions, such as focus and decision-making ability, help us make healthy choices when it comes to our diet and exercise regimes. When we don’t get enough sleep, our brains become foggy and we’re more likely to make unhealthy food choices.
Studies have shown that people who sleep less than six hours a night are more likely to suffer from cognitive impairments and poor decision-making ability. This can lead to overeating and bingeing, which can sabotage our efforts to lose weight. A study published in the journal Sleep found that people who got more than seven hours of sleep performed better on cognitive tests and had better decision-making skills compared to those who got less than six hours of sleep.
Getting a good night’s sleep helps us think more clearly and make better decisions about what we eat. What’s more, sleeping seven to eight hours a night can improve our ability to focus and concentrate, which can help us stick to our weight loss goals.
Sleep Helps You Resist Food Cravings
Food cravings are one of the biggest obstacles when it comes to losing weight, but getting enough sleep can help us resist these temptations. Studies have shown that people who get seven or eight hours of sleep a night have lower levels of appetite-stimulating hormones like ghrelin and higher levels of appetite-suppressing hormones like leptin.
This means that those who get enough sleep are better able to regulate their hunger and don’t feel as compelled to snack or overeat. One study showed that people who slept less than six hours a night were more likely to give in to food cravings during the day, while those who slept seven to eight hours a night were better able to resist unhealthy snacks. Similarly, another study found that people who got more sleep were less likely to have cravings for sweet and salty snacks.
Sleep Improves Exercise Performance
Getting enough sleep is essential for optimal exercise performance. When we don’t get enough rest, our bodies become fatigued and we don’t have the energy to exercise. What’s more, lack of sleep can impair our coordination and balance, making us more prone to injuries.
Studies have shown that people who get seven to eight hours of sleep a night perform better during workouts compared to those who don’t get enough rest. One study found that athletes who got nine hours of sleep a night were more likely to reach their peak performance levels compared to those who slept less than seven hours a night.
Sleep also helps us recover from strenuous physical activity faster. Studies have found that people who got at least seven hours of sleep after exercising saw improved muscle recovery time compared to those who only got six or fewer hours of sleep. This can help us stay active and continue to burn calories throughout the day.
Sleep Can Help You Lose Weight
Getting enough sleep is essential for weight loss. Not only does it help regulate our appetite, but it also helps us make better food choices and stick to our exercise routine. Studies have shown that people who get seven to eight hours of sleep a night are more likely to lose weight than those who don’t get enough rest.
One study found that people who got sufficient sleep lost twice as much body fat within two weeks compared to those who didn’t get enough rest. Another study showed that people who slept too little were almost 30% more likely to gain weight over time than those who got seven or eight hours of sleep per night.
Getting enough sleep can help us maintain our metabolism, burn calories throughout the day, and keep hunger in check, all of which can lead to long-term weight loss success. So if you’re looking to lose weight, make sure you prioritize a good night’s rest.
How Does Our Body Burn Calories While We Sleep?
Given below are different factors/phenomena that our body uses to burn calories while we sleep
BMR
Our bodies burn calories while we sleep in a process known as basal metabolic rate (BMR). BMR is the amount of energy our body needs to function while at rest. During sleep, our body’s metabolism slows down and it begins to burn fewer calories as a result.
Age, weight, and gender
However, the amount of calories burned during sleep varies from person to person depending on age, weight, gender, and overall health. Generally speaking, people who are heavier or older tend to burn more calories while they sleep than those who are younger or lighter.
Physical activity/Diet
There are a few factors that may affect how many calories we burn while sleeping such as diet and activity levels. For example, those who eat a large meal right before going to bed will likely have a higher metabolic rate throughout the night compared to those who fast for several hours prior to sleeping. Similarly, an active lifestyle can lead to increased calorie burning during sleep due to increased muscle mass and metabolism.
Hormones
In addition, certain hormones play a role in determining our BMR throughout the day and night. For instance, melatonin is a hormone responsible for regulating sleep-wake cycles which can affect how many calories we burn while sleeping. Similarly, other hormones such as cortisol, epinephrine, thyroxine, and testosterone can all determine an individual’s metabolic rate from bedtime to wake-up time.
Activities
Finally, specific activities done before bed such as reading or watching TV can also influence how many calories we burn while asleep. This is because these activities require more energy than simply lying down in bed and thus will contribute to a higher overall BMR during sleep.
Overall, our body’s metabolic rate can vary depending on age, weight, gender, diet, and activity levels as well as the hormones mentioned above. Therefore, it’s important to understand how these factors influence your individual BMR in order to better regulate your calorie-burning capabilities while you sleep. Getting enough rest is essential to weight loss and overall health, so make sure you get enough shut-eye every night if you’re looking to burn calories while you sleep.
Conclusion
Getting enough sleep is a crucial part of any weight loss plan. Not only does it help regulate our appetite and improve decision-making skills, but it also helps us resist food cravings, exercise better, and lose weight more effectively. So make sure you prioritize getting seven to eight hours of sleep a night if you want to see long-term success with your weight loss goals.
Consider contacting FitMantra for additional information on nutrition and fitness. You can also get in touch with their nutrition experts through our online nutrition counseling, who can guide you through the process and help you achieve your fitness goals. You can also lose weight with the help of our weight loss program. Download our Fitness app on Android to learn more about us.