Weight loss and sleep deprivation: is there a connection?

How can lack of sleep affect weight loss? Surely the opposite is true! If we’re spinning all night, aren’t we burning a few more kilojoules?

Maybe, but it’s more complicated than that. When we don’t get enough sleep, our energy is very low. This can trick the brain into thinking it needs more food to replenish our energy stores.

So we tend to eat more. Not only that, we tend to crave high-energy foods like ice cream, cake, or sugar-laden soda.

To make matters worse, the effects of lack of sleep can decrease the body’s ability to process glucose efficiently, leading to an increased tendency to gain weight. This could also lead to an increased risk of diabetes.

Lack of sleep also produces higher levels of cortisol, the stress hormone, and reduces metabolic rate, which means we burn fewer calories.

A simple way to increase your metabolic rate is to exercise every day. But we don’t feel like exercising when we’re tired, right? No, a seat in front of the TV is much more attractive, preferably with our favorite comfort food!

So whether we’re trying to lose weight or just maintain our weight, the amount of sleep we get is very important. Sometimes all we have to do is raise our awareness.

First, this is what not to do. Don’t take naps for long periods of time during the day. This will disrupt your natural circadian rhythm and lead to staying up at night.

Late-night snacks? The body simply cannot digest them and they will be deposited as fat! If you must eat late, have it with a light yogurt, herbal tea, or milk drink. Forget coffee and black tea as these contain stimulants.

Here are some tips:

Increase your exercise. This can be done without joining the gym! Just walk more. Get off the bus one stop early and walk the remaining distance. Take the stairs instead of the elevator.

If the above is not for you, go shopping! The big malls are wonderful walking trails. Check out the stores as you browse (stay away from grocery stores, though!)

Exercising more significantly increases metabolic rate and allows us to sleep better at night. It has also been shown to reduce stress, which is the enemy of restful sleep.

Plan your day better. Start winding down in the evenings and use the mornings for energetic tasks. This will allow you to relax better and you will fall asleep faster.

If you have trouble sleeping, seek help. There are websites and books that will increase your knowledge of safe and natural ways to get a good night’s sleep.

So don’t help your body get fat with bad sleep habits. Eat healthy food, de-stress, exercise more and sleep until you lose weight!

Copyright 2005 Wendy Owen