What is the relationship between sleep and weight gain and slimming?
by health administration
If you are trying to lose weight and lose weight but your attempts are not working, you may want to know the relationship between sleep and weight gain and slimming.
Sleep is something we all need but often neglect to prioritize.
Not getting the recommended amount of sleep each night can increase your risk of developing certain health conditions, including obesity.
But what does it mean to get the recommended amount of sleep — or not — that can lead to weight gain?
The relationship between sleep and weight gain
You might think you're getting enough sleep - but unless you snooze for at least 7 hours every night most days of the week, you may not be getting the recommended amount of sleep for adults.
According to the Centers for Disease Control and Prevention (CDC), adults between the ages of 18 and 60 should get 7 or more hours of sleep each night.
This amount increases 7 to 9 hours of sleep for those 61 to 64 years old.
However, as of 2014, about 35 percent of American adults sleep less than 7 hours each night.
According to the Journal of Clinical Sleep Medicine, sleeping less than the recommended 7 hours each night can increase the risk of adverse health outcomes such as:
Furthermore, another small 2013 study found that healthy adults who slept only 5 hours a night for 5 nights gained an average of 1.8 pounds.
Lack of sleep and appetite control
Eating fewer calories is often the first step to losing weight if that's your goal.
But if your appetite hormones (ghrelin and leptin) are out of balance, you may find yourself consuming more food than your body needs.
Ghrelin increases appetite by signaling hunger in your brain, which prompts you to eat. Leptin does the opposite by suppressing hunger and sending a signal to the brain that we are full and feel full.
When you're sleep-deprived, your body responds by producing more ghrelin and less leptin. This may cause you to overeat.
In fact, a 2004 study found that levels of the hormone ghrelin were 14.9% higher in people who slept for shorter periods than in those who got enough sleep.
Study results also showed that leptin levels were 15.5 percent lower in the group with less sleep.
Sleep deprivation and fighting cravings
The results of a small 2016 controlled trial found that lack of sleep can increase your desire to eat more high-calorie foods and reduce your ability to resist them.
More specifically, researchers have found that lack of sleep alters levels of endocannabinoids, which are chemical signals that affect your appetite and your brain's reward system.
This was most noticeable on the days when participants were sleep-deprived when endocannabinoid levels were higher and lasted longer, especially in the afternoon.
Lack of sleep and exercise
Exercise is a critical component of weight loss and slimming, as well as maintaining your health.
But if you're not sleeping enough, you may not have the energy to move.
Despite the lack of research on poor sleep and energy levels in your body, drowsiness and fatigue tend to increase sedentary behavior.
This, in turn, is more likely to lead to less physical activity.
Healthy sleep tips
Establishing healthy sleep habits can help improve your ability to fall asleep and stay asleep through the night.
Here are some tips to get you started:
Follow a nighttime routine that includes time for relaxing activities such as taking a shower or reading.
Transform your bedroom into a healthy sleeping environment by dimming the lights and setting the thermostat to an ideal sleeping temperature of 65°F (18.3°C).
Aim to get out of bed in the morning and go to bed at about the same time each day.
Turn off electronic devices
— including your phone, TV, and computer
— at least 60 minutes before bedtime.
In the evening hours, avoid caffeine, alcohol, and large meals that are high in fat.
Reduce stress levels through deep breathing and other relaxation exercises.
Get 30 minutes or more of exercise and physical activity each day.
Talk to your doctor if changing your sleep habits doesn't help or if you have concerns about your sleep regimen.
Conclusion
Diet and exercise are only a small part of the weight loss and slimming puzzle. Getting enough quality sleep each night may affect weight loss.
Establishing healthy sleep habits
— such as sticking to a sleep schedule, avoiding caffeine before bed, and reducing stress
— can help you lose weight and maintain a healthy weight.