Weight Loss

From the effects of the hormone cortisol to the role of genetics in weight loss, this category is packed with everything that you need to know about losing weight the healthy way.

How Much Sleep Do You Need to Lose Weight

When it comes to weight loss, we often wonder, “How many calories should I eat or burn each day?” not necessarily contemplating, “How much sleep should I get to lose weight?” But with sleep showing to be a key player in the weight loss game, can you lose weight while you sleep?


Sleeping and Weight Loss

Along with diet and exercise, sleep plays a large part in weight loss and maintenance. Inadequate and insufficient sleep mostly disturbs weight loss efforts unregulated abnormal hormones, plummeted energy levels, and increased time of being awake.

Unregulated Hunger Hormones
Sleep deprivation can disturb the efficiency of hunger hormones, also known as leptin and ghrelin. Working together to control appetite, ghrelin stimulates hunger while leptin helps to induce satiety. But if they become unregulated, leptin reduces and ghrelin increases, which can cause ultimately cause an uncontrolled and lead to increased food intake.

Plummeted Energy
When energy is low, you may be more reluctant to not only complete an efficient workout, but to dismiss exercise altogether. Constantly low energy paired with abnormal hunger hormones make the risk of heading to the kitchen over the gym that much riskier and greater.

Increased Time Awake
Although just a hypothetical theory, being awake for longer periods of time allots more time to being in the kitchen.

But How Much Sleep?

Unfortunately, there is no identified time shown to cause weight loss, though the National Sleep Foundation encourages men and women to sleep between seven to nine hours each night to nurture both physical and mental health. However, the most Americans fall shy of the recommendation and sleeping an approximate six hours. But aside from the quantifiable number of hours, sleep should be adequate and devoid of tossing and turning throughout the night. The following tips can help you achieve sufficient and adequate sleep on a regular basis:

Stick to A Bedtime
No, bedtimes are not just phases you may have dealt with in childhood, as sticking to a regular sleep schedule can facilitate quality sleep. To set an appropriate bedtime, think what time you need to wake up and subtract the recommended seven to nine hours of sleep. For instance, if you need to be up at 6:30 a.m. and require an average of 15 to 30 minutes to fall asleep, you should ideally be in bed around 10:30 p.m., give or take.

Relax Before Bed
The act of falling asleep may be difficult for some, which may take away from sufficient sleep. To induce sleep more quickly, try relaxing before bed by taking a warm bath, reading a book, or meditating.

Turn Off All the Lights
The body employs its own sleep and wake cycles, working effectively and appropriately in the absence and presence of natural lighting. In addition to closing the blinds and shutting off the lights, turn off all electronics, including the television and cellphone.

Limit Caffeine Throughout the Day
Although caffeine can offer that energy jolt to start your day, too much of it can be disrupting your sleep cycles come bedtime. Keep caffeine intake in the morning hours and give up its intake in the afternoon and evening. But beyond coffee, caffeinated products include soft drinks, energy drinks, tea, and chocolate.

Written By Sarah Asay, RDN. Published on September 28, 2017. Updated on October 10, 2017.


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