In the pursuit of fat loss and overall health, diet and exercise often take center stage. While these factors are undoubtedly crucial, one aspect that is frequently overlooked is quality sleep. We live in a society where the importance of sleep is often neglected and late-night activities often take priority. However, emerging research suggests that good quality sleep may play a significant role in achieving better fat loss results!
So, what is the relationship between sleep and weight management?
Hormonal balance
Two crucial hormones involved in appetite and hunger control, ghrelin and leptin are influenced by sleep. Ghrelin, often referred to as the ‘Hunger Hormone’, increases when you are sleep deprived, leading to heightened cravings and overeating. Contrarily, Leptin, the hormone that signals fullness, decreases. This makes it more challenging to recognise when you're satisfied. This hormonal balance can lead to an increased intake of calories, ultimately hindering your fat loss efforts.
Energy Balance
When you're sleep deprived, you're more likely to feel fatigued and less motivated to engage in exercise and are more likely to make poorer choices when it comes to nutrition and daily habits.
Stress and cortisol
Sleep and stress are interconnected. Chronic sleep deprivation can lead to elevated levels of the stress hormone cortisol. This may make you more susceptible to emotional eating as a way to cope with stress and fatigue.
Now that we have explored the relationship between sleep and fat loss, what strategies can we implement moving forward to actually improve our sleep hygiene to support your fat loss goals?
Create a Sleep Schedule
Try to go to bed and wake up at the same time everyday, even on the weekends. Consistency helps regulate your body's internal clock
Limit screen time before bed
The blue light emitted by screens can interfere with your sleep. Avoid screens at least an hour before bed.
Watch your diet
Avoid heavy meals, alcohol and caffeine close to bedtime. Opt for light snacks if needed
Stay physically active
Regular exercise can improve sleep quality, but try to avoid vigorous activities close to bedtime.
It’s essential to recognize the crucial role that good quality sleep plays in achieving your fat loss goals. Sleep is not merely a passive activity but an active process that influences your hormones, metabolism and energy balance. So, next time you're tempted to sacrifice sleep for your favorite TV show or video game, remember that a good night's sleep is a powerful and essential element in your journey to a healthier and happier you!
