The Impact of Poor Sleep on Weight Loss
While the principle of "calories in, calories out" holds true for weight loss, other lifestyle factors also play a significant role. One such factor that can greatly impact weight loss success is sleep.
The Effects of Poor Sleep
Research has shown that poor sleep can negatively affect hormone levels, leading to increased cortisol (the stress hormone), ghrelin (the hunger hormone), and decreased leptin (the satiety hormone). These hormonal imbalances can make it harder to lose weight, increase cravings for sugary and carbohydrate-rich foods, and lead to overeating. Additionally, poor sleep can disrupt gut microbiome diversity, leading to inflammation and insulin resistance, which are associated with obesity.
Poor sleep can impact emotional regulation.
This plays a role in making us more likely to engage in emotional eating. The increased stress, poor decision making, and decreased emotional bandwidth that result from a bad sleep all contribute here!
Improving Sleep Hygiene
Given the significant impact of poor sleep on weight loss, practicing good sleep hygiene is essential. This includes:
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Keeping your bedroom a phone-free zone
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Limiting stimulants like caffeine and alcohol
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Taking a warm bath or shower an hour before bed
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Sleeping with an eye mask to block out light
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Getting morning sunshine to support a healthy circadian rhythm
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Exercising in the morning
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Improving your micronutrient profile
The short story:
By prioritising sleep and practicing good sleep hygiene, you can support your weight loss goals and improve your overall health and well-being in a way that has massive impact from just one very dreamy commitment.
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