Sleep's big impact on your weight
WRITTEN BY: KAITLYN DYKMAN
5 minutes
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In our go-go-go-go culture, it’s easy to see why Americans don’t prioritize sleep. Have we been told it’s important? Sure. Do we still stay up way too late binge-watching Bridgerton, or scrolling social media? Yup. Just ask the CDC.
But lack of adequate rest and poor sleep quality do more than make you grumpy and sluggish the next day—there’s also good evidence that being tired can have a big impact on your health.
For the record, adults 18 to 60 should aim for 7 hours of sleep or more a night. Yet 35 percent of us get less than 7 hours, and regularly clocking that little has been linked to weight gain and obesity, as well as conditions such as diabetes, hypertension, heart disease, stroke, depression, and an increased risk of death, according to research published in the Journal of Clinical Sleep Medicine.
How does sleep impact weight? Studies have shown that poor quality and quantity of shut-eye can cause you to eat too much and reach for foods that aren’t exactly broccoli and quinoa. There’s even evidence that you may overeat when you’re tired just because it feels good.
Sleep deprivation changes your body’s response to ghrelin and leptin, hormones that regulate appetite. (Ghrelin increases hunger, while leptin decreases appetite and signals fullness.) When you’re wiped out, research has found that your body produces more ghrelin, making you want to eat, and dials down leptin levels.
Our bodies are actually wired to turn to food for the lack of energy we experience when we're tired. (Crazy, right?) So you can see how constantly shorting yourself on sleep could not only sabotage your weight loss efforts but likely cause you to put on pounds.
But wait, there’s more to the story of this-is-your-body-on-fumes. Inadequate rest decreases insulin sensitivity and increases levels of the stress hormone cortisol in the evenings. You may be familiar with how insulin helps your body use sugar for energy, and plays a role in how you store fat. Well, due to that increased resistance, people who are sleep-deprived tend to store more body fat—not exactly what you’re going for. High cortisol levels also impact weight by driving you to want to eat more high-fat and sugary foods.
Beyond those pesky hormones, your own brain can conspire against you. When you’re sleepy, it's harder to resist foods that give you pleasure because your amygdala (the area of the brain responsible for emotions) is over-responsive—which decreases your willpower. Result: more late-night snacking and an increase in calories from high-calorie foods, according to research.
Tips For a Great Night’s Sleep
OK, now we’re getting to the good news. Research shows that even a few lifestyle changes can make a huge difference in your sleep habits. Here are some things you can do:
- Go to bed and wake up at the same time every day (even on the weekends).
- Only use your bed for sleeping and sex. (Give that phone and laptop the boot!)
- Avoid just lying in bed if you can’t sleep. An hour's worth of tossing and turning is about equivalent to 15 minutes of actual sleep. Get up and move around so your body associates the bed with sleeping.
- Take a break from electronic devices 30-60 minutes before bed.
- Incorporate a relaxing wind-down ritual every night, such as light reading, stretching, or listening to relaxing music.
- Consider taking a warm shower or bath.
- Avoid caffeinated beverages after 2 PM. If this habit is hard to break, try to slowly taper off rather than quit cold turkey.
- If you drink alcohol, try to limit yourself to one drink a night, no later than three hours before bed.
- Consider doing a meditation or mindfulness exercise before bed. To start, you can try focusing on your breathing or just noticing how comfortable your bed feels from head to toe.
- Go to bed only when you are sleepy.
- If you wake up in the middle of the night, first listen to your body's needs. Beyond that, get up, then relax and slow your heart rate down by breathing in for a count of 4, holding for 7, and exhaling for 8.
- If sound bothers you, try white noise or earplugs.
- Consider using a fan to stay cool and to provide white noise. The ideal bedroom temp is between 60-67 degrees Fahrenheit.
- Don't focus on the clock.
- Try not to eat a big meal two to three hours before bed.
- Limit fluids two hours before bedtime (unless you need to take a medication).
- Make your room completely dark. Try an eye mask or blackout curtains if light bothers you.
- Exercising can improve sleep, but it's recommended to not do vigorous activities right before bedtime.
- Limit naps during the day to 20 minutes, and take them no less than eight hours before your bedtime.
Avoid doing anything stressful before bed!
Eat Up, Get Better Zzzs
Did you know that certain foods have been shown to help you nod off faster and sleep more soundly due to the sleep-regulating hormones and chemicals they contain? It’s true. Give the following foods a try. The best time to eat them is two to three hours before bedtime.
- Milk and other dairy products
- Eggs
- Fatty fish
- Pork
- Nuts
- Rice
- Oats
- Barley
- Grapes
- Tart cherries
- Strawberries
- Bananas
- Tomatoes
- Bell peppers
If you're still unable to sleep well after following these steps, talk to your doctor. The same goes if you snore loudly and often feel sleepy during the day—it may indicate sleep apnea. Other sleep apnea symptoms include waking up gasping for air or choking, pauses in your breathing during sleep, falling asleep during the day (even during activities), morning headaches, not feeling refreshed after sleeping, difficulty concentrating, and irritability. This condition can cause problems with weight care and heart health, so it’s worth getting tested.
Take some time to log your meals, movement, and other dailies in the app to track your progress. It gives you time to reflect, and science shows it supports your success.
About Kaitlyn Dykman
Kaitlyn Dykman is a certified health education specialist, a women’s holistic hormone health practitioner, and a former Found coach who writes about health and medicine at Found.
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