Sleep and Weight Loss

Did you know that not getting enough sleep can affect your ability to lose weight?  Not getting enough sleep can disrupt hormones responsible for hunger and weight loss. Here are a few key hormones that are affected when you don’t get enough ZZ’s:

·      Ghrelin: a hormone that signals hunger and the desire to eat. Studies show that ghrelin levels are higher in those who are sleep deprived, causing an unnecessary desire to eat.

·      Leptin: a hormone that is released by the fat cells when adequate energy has been consumed. It is often referred to as a satiety hormone. Studies show that leptin levels are lower in those who are sleep deprived, leading to overeating.

·      Cortisol: a hormone that is released when the body is under stress. As a protection when the body perceives a threat, cortisol signals the body to conserve energy and hold on to fat. Unhealthy sleep patterns cause the body to release more cortisol.

What does unhealthy sleep look like?

●      Waking up in the middle of the night

●      Taking longer than 30 minutes to fall asleep

●      Getting less than 7 hours of sleep per night

●      Feeling unrested upon waking

What can help me have a good night’s sleep?

✔   Keep a consistent schedule.  Go to bed and wake up at a similar time each day.

✔   Limit screen time and blue light exposure 2 hours before bed.

✔   Increase daily exposure to bright light (at least 30 minutes) earlier in the day.

✔   Keep your room cool and dark (ideal: 65-70 degrees F).

✔   Play light music or white noise to block external sounds.

✔   Avoid caffeine 6-8 hours before bedtime.

✔   Exercise 30 minutes or more each day, but not right before bed.

✔   Create a night-time routine that is calming and enjoyable. Consider adding meditation, reading a book, enjoying a calming skin-care ritual, taking a warm shower or bath, journaling, praying, or doing restorative yoga poses or stretches.