Sleep – Your Weight Loss Ally

A diet with a negative energy (calorie) balance is the basis for an effective weight loss process. You probably have no doubt about this. The same applies to regular physical activity. I don’t think I need to convince anyone that this is the foundation of a healthy lifestyle that I have been trying to “infect” you with.

What if I told you that there is one more key factor that can destroy all your efforts towards your desired goal…? We’re talking about sleep that allows you to regenerate and makes maintaining a healthy lifestyle a pleasant everyday habit.

 

Sleep and Excess Weight

Research has long shown that there is a strong link between sleep duration and quality and excess body weight, although the exact mechanisms of this phenomenon still have to be explained. Most of the studies belong to the group of so-called observational studies, which means that the relationship between a given factor (e.g. short sleep time) and obesity has been identified, but no cause-and-effect relationship can so far be established (determining that lack of sleep led to excess body weight). Interestingly, both too little and too much sleep are associated with health problems.

Sleep affects hormonal balance – including the concentration of ghrelin (the so-called hunger hormone) and leptin (the so-called satiety hormone). Sleep disorders may cause problems with regulating the feeling of hunger and satiety, as a result of which, after a sleepless night, we may feel increased hunger, even though the calorie content of the menu remains unchanged and is consistent with our energy needs. Research studies have shown that insufficient sleep also translates into increased consumption of products rich in simple carbohydrates, fat, sugar-sweetened drinks and alcohol. All these foods provide significant amounts of energy (calories), so it is easy to guess that their large consumption may quickly result in exceeding the daily energy (calorie) requirement.

Sleep deficiency has also been linked to impaired glucose metabolism and insulin secretion, which predisposes to the development of insulin resistance and type 2 diabetes. It is worth emphasizing that lack of sleep is synonymous with fatigue, mood declines and reduced concentration. In such conditions, it is difficult to find the energy for a spontaneous physical activity during the day or a workout, which is an essential part of a healthy lifestyle and helps maintain optimal body weight. There is also evidence that insufficient sleep combined with a weight loss diet reduces the effectiveness of weight loss, resulting in an increased loss of desired muscle mass and decreased fat loss. 

 

Vicious Circle

The question remains: to what extent does inadequate amount and quality of sleep contribute to problems with maintaining optimal body weight compared to the adverse impact of excess weight on sleep itself? Many people suffering from obesity report chronic sleep problems, and excessive fat tissue is, among others, a factor in the development of dangerous obstructive sleep apnea. It can therefore be assumed that the relationship between the duration and quality of sleep and body weight remains bidirectional, creating a kind of vicious circle. Inadequate sleep makes it difficult to maintain the desired body weight, and excessive body weight negatively affects its quality.

I presume that even if we never get to know a clear answer as to what the primary cause is, we still have this one most important conclusion: sleep, next to diet and physical activity, is one of the most important factors influencing health and quality of life.

 

How Long Should We Sleep?

Since you already know why sleep is so important in the weight loss process, now is the time to take actions that will allow you to ensure its appropriate length and quality.

According to the recommendations of the National Sleep Foundation, the optimal sleep duration for young adults is 7 to 9 hours a day (and for people over 65 years of age 7 to 8 hours), but it is emphasized that these are average values. Therefore, it may happen that even though your sleep is shorter than 7 hours, this amount will be enough for you. In case of disturbing symptoms that may indicate sleep disorders, it is always worth consulting a specialist. Also, remember that if you sleep for more than 9 hours and your body gives you signals that it is still tired, this is a disturbing symptom that should prompt you to seek help.

The authors of one of the latest studies on the relationship between insufficient sleep and metabolic disorders proposed several strategies aimed at improving its quality and, therefore, boosting metabolic health. What was on the list of recommended solutions?

• regular physical activity (it was noted, however, that training late in the evening may be associated with difficulty falling asleep);
• nutritious diet and avoiding late meals;
• reducing exposure to blue light in the evening and at night (i.e. avoiding the use of electronic devices immediately before bedtime);
• drinking coffee (and eating other caffeine-rich products) in the first half of the day (no later than 6 hours before bedtime);
• short naps (lasting maximum about 20 minutes) in case of drowsiness and fatigue during the day;
• reducing or eliminating alcohol consumption and smoking;
• stress reduction and specialist help in case of chronic sleep problems.

 Do you try to get enough restful slumber every day? I hope that this text will motivate you to pay a little more attention to the length and quality of your sleep, because, as you can see, a good night’s sleep is an integral part of health and an ally of weight loss.

I also encourage you to use Balance in my Diet&Training by Ann application (HERE), where you will find several functions that will help you fall asleep: Sleep, Sound Trips, and Nature Sounds. All you have to do is choose a track and put your phone aside – and the content of a soothing sounds of music, or sounds from the world of nature will make your evening regeneration more pleasant and take you to sleep. In addition, you can try the Sleep Well probiotic, which can be found on the Foods by Ann store website (HERE) 😉

 

Bibliography:

1. Bayon V. Sleep debt and obesity. Ann Med. 2014; 46(5):264-72.
2. Chaput JP, et al. Sleep duration and health in adults: an overview of systematic reviews. Appl Physiol Nutr Metab. 2020; 45(10 (Suppl. 2)):S218-S231.
3. Chaput JP, et al. The role of insufficient sleep and circadian misalignment in obesity. Nat Rev Endocrinol. 2023; 19(2): 82–97.
4. Hirshkowitz M, et al. National Sleep Foundation’s updated sleep duration recommendations: final report. Sleep Health. 2015; 1(4):233-243.
5. Krajewska O. Wpływ długości i jakości snu na parametry antropometryczne, metaboliczne i ogólny stan zdrowia fizycznego i psychicznego. Forum Zaburzeń Metabolicznych 2017; 8(2):47–54.
6. Nedeltcheva AV, et al. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010; 153(7):435-41.