When we think about all the factors that can impact weight gain and obesity, we often tend to forget that sleep is one of them. There lies a strong relationship between quality sleep and proper body weight management. Getting too little ZZZs at night can have a potential impact on your weight and metabolism, which can further lead to a variety of medical conditions. On the other hand, good sleep can help you eat mindfully, exercise better, and make healthier choices for yourself.
So, if you want to optimize your health or lose weight, getting a good night’s sleep is among the most important things you should do. Read on to learn how lack of sleep results in potential weight gain, how obesity can hamper your sleep, and what you can do about it.
Lack of sleep and weight gain – The continuous cycle
The connection between not getting enough sleep (insomnia) and a higher risk of obesity in children and adults is well proven, though the reason behind this link is still being debated often. Studies have proven that insufficient sleep can impact one’s weight in several ways.
Firstly, you are less likely to get up and exercise when you feel tired (and this can become a continuous cycle: lack of exercise—lack of sleep—lack of exercise). Also, short sleep duration, poor sleep, and late bedtimes are all linked with excess junk food intake, poor diet quality, and weight gain in adolescents. Sleep, a sedentary lifestyle, lack of physical activity, and poor diet all have a negative influence that ultimately impacts your health.
If you’re overweight and have trouble sleeping at night, it can actually lead to more weight gain. And that, again, can make it more difficult to fall asleep. People with insomnia experience higher levels of both cortisol (a stress hormone linked to weight gain) and ghrelin (a hormone that stimulates appetite and makes you crave food), resulting in increased feelings of hunger.
In addition, poor sleep quality results in a reduction in leptin production (a hormone that normally informs your brain when you’re full), making it harder to know when to stop eating. Also, due to lack of sleep, your body experiences an “energy imbalance” that can potentially lead to weight gain and obesity over time.
How to sleep soundly when overweight?
Getting proper sleep is important for everyone for good health and well-being. You can get better sleep by doing things like keeping track of your sleeping schedule, creating a bedtime routine, and engaging in healthy habits during the day. The following tips may be useful to consider especially when overweight.
Get regular exercise
Regular exercise during the day is one of the best ways to get a good night’s sleep. Exercising can improve the quality of sleep in individuals suffering from insomnia and sleep disturbances. However, it is advised not to work out too close to bedtime, since the stimulatory effect of exercise increases alertness and hormone secretion like epinephrine and adrenaline, making it difficult to sleep.
Take a shower
A relaxing bath or shower is another way to get quality sleep at night. Studies show that taking a warm shower before bed can help improve overall sleep quality and especially help older adults fall asleep faster. Alternatively, if you don’t want to take a full bath at night, simply soaking your feet in hot water for a few minutes can help your body relax and improve sleep.
Keep your bedroom comfortable
Make sure to keep your bedroom as comfortable as possible. Ideally, try to keep your bedroom dark and cool (about 18°C) at night. It’s also important that your mattress provides a stable sleeping surface, allowing for proper alignment of your spine and supporting the natural curves of your body. Research has shown that the right mattress is important according to one body weight to find it the most comfortable.
Keep electronic devices away before going to bed
Smartphones and laptops can keep your brain engaged, making it hard to fall asleep at night. The blue light from these electronic devices can also reduce the production of melatonin in the body. Try to keep your electronic devices away for an hour or more before going to bed as much as possible.
Eat mindfully
Maintaining a balanced diet may also improve sleep quality. For example, researchers have shown that high-carb foods may reduce the ability to get deep sleep. Another study has proven that eating within 30-60 minutes before bedtime resulted in poorer sleep routines. To improve sleep quality, it is recommended to avoid eating within 2 hours of bedtime and avoid the consumption of caffeine, alcohol, sugar, and nicotine before going to bed.
Conclusion
The insomnia-weight gain cycle can often be a tough one to break. Follow the recommended tips in order to get back on track with a healthy sleep schedule. Also, it’s important to consult a physician if you are experiencing poor-quality sleep regularly. Remember that the journey of good health and well-being not only needs good habits but also needs a good relationship with your body.
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Author – Ankita Mondal (Content Writer, INFS)
