Getting enough sleep is essential for maintaining a healthy weight. There is a strong link between sleep and weight that many do not realise. Studies have shown that people who don’t get enough sleep are more likely to be overweight or obese. Proper sleep is vital for keeping a healthy weight, and there are several reasons why sleep deprivation might contribute to weight gain. 

The Link between Sleep and Weight 

According to research, those who do not get enough sleep or have disrupted sleeping habits are more likely to be overweight or obese.[1] Obesity is 30% more likely among people who sleep less than six hours per night than in those who sleep seven to nine hours each night. This is because sleep plays an important role in regulating hormones that affect appetite and metabolism. Our hormones become imbalanced when we don’t get enough sleep, which can lead to overeating and weight gain. [2] 

Leptin and Ghrelin 

Two hormones that play a crucial role in regulating appetite are leptin and ghrelin. Leptin is a hormone generated by fat cells that alerts your brain when you have enough energy saved and do not require further food. Ghrelin is a hormone that is produced in the stomach and stimulates appetite. When we don’t get enough sleep, our leptin levels drop and our ghrelin levels rise, making us feel hungry and more prone to overeating. This is one of the key reasons why we feel hungry when we wake up in the middle of the night. By obtaining enough sleep, you can block the effects of ghrelin, allowing you to control your hunger and avoid consuming unnecessary calories.[3] 

Cortisol 

Cortisol is another hormone that is influenced by a lack of sleep.  Cortisol is a stress hormone that is released in response to stress, and it can also affect appetite and metabolism. When we don’t get enough sleep, our cortisol levels increase, which can lead to increased appetite and weight gain. 

The Importance of Quality Sleep 

It is not just the quantity but also the quality of sleep that is vital for maintaining a healthy weight. Even if they obtain the same quantity of sleep, those with poor sleep quality are more likely to be overweight or obese than those with high sleep quality. This is because inadequate sleep can interfere with hormones that regulate appetite and metabolism. 

Tips for Getting Better Sleep 

If you’re struggling with getting enough quality sleep, there are a few things you can do to improve your sleep habits: 

• Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.  
• Create a bedtime routine: Create a relaxing bedtime routine that will help you wind down before bed. This could include taking a warm bath, reading a book, or listening to calming music. 
• Limit screen time before bed: The blue light emitted by screens can disrupt your sleep, so try to avoid screens for at least an hour before bed. 
• Create a sleep-friendly environment: Make sure your bedroom is cool, dark, and quiet to help promote good sleep. 
• Get regular exercise: Regular exercise can help promote good sleep but try to avoid exercising close to bedtime.

The Omron Body Composition Monitor (BCM) is a valuable tool for those seeking to maintain a healthy weight. This device provides comprehensive insights into your body, including metrics like body fat percentage, muscle mass, and more. By regularly tracking these measurements, you can monitor your progress on your weight management journey and make informed decisions about your diet and exercise routine.

Getting enough quality sleep is essential for maintaining a healthy weight. When we don’t get enough sleep, our hormones become imbalanced, which can lead to overeating and weight gain. By prioritizing good sleep habits, such as sticking to a sleep schedule, creating a bedtime routine, and limiting screen time before bed, we can help regulate our hormones and maintain a healthy weight.

References 

1. The Link Between Obesity and Sleep Deprivation | Sleep Foundation 
2. Sleep and obesity – PMC (nih.gov) 
3. Leptin and Ghrelin – Is a lack of sleep making me fat? | HowStuffWorks