Sleep well, lose weight: The impact of healthy sleep habit

Dr. Constance Odom, MD

Medically reviewed by

Dr. Constance Odom, MD

Dr. Constance Odom, MD

About

Constance Tambakis Odom, MD graduated in 1987 with her Doctorate of Medicine from the New York Medical College, and was an Anesthesiologist Resident from 1988 to 1991 at the Brookdale Medical Center PGY II (CA-I)-PGY IV (CA-III). She is Board Certified by the American Board of Anesthesiology since 1998 and American Academy of Anti-Aging Medicine since 2002. Constance Odom, MD is affiliated with the American Medical Association, American Academy of Anti-Aging Medicine, American Society of Anesthesiology, Georgia Society of Anesthesiology, Hellenic Medical Society of New York, North Carolina Society of Anesthesiology, and Society of Ambulatory Anesthesia.

Credentials

Medical Director At:

• Nu Image Medical
• MetroMedispa P.A.

Staff Anesthesiologist at:

• Betsy Johnson Regional Hospital in Dunn, NC
• Onslow Memorial Hospital in Jacksonville, NC
• Duplin General Hospital in Kenansville, NC

Director of Anesthesia Services at:

• Jacksonville Surgery Center in Jacksonville, NC

Written by our editorial team.

Last Edited 2 months ago · 8 min read

In the bustling world of weight loss journeys, many enthusiasts focus on diet and exercise as their primary tools for achieving their goals. This dedication to nutrition and physical activity is undoubtedly pivotal, but there's a crucial component often overlooked in this equation: The good habit of sleeping well.

Recent studies illuminate the profound impact sleep has on weight loss, revealing that mastering the habit of good sleep can significantly bolster your weight loss efforts.

Why sleep is important for weight loss?

Sleep operates like a backstage crew for your weight loss performance, working quietly yet powerfully to ensure success. It's during sleep that our bodies undergo repair, hormone regulation, and metabolic processes essential for burning fat and building muscle.

The effects of sleep deprivation

Lack of sleep doesn't just leave you feeling groggy; it can sabotage your weight loss goals in several ways:

• Increased appetite: Sleep deprivation can lead to higher levels of ghrelin and lower levels of leptin, making it harder to control cravings.

• Impaired metabolism: Insufficient sleep can slow down your metabolism, reducing the number of calories your body burns at rest.

• Reduced physical performance: Fatigue makes workouts feel harder, lowering your motivation and diminishing the effectiveness of your exercises.

How to cultivate the habit of good sleep

Creating and maintaining a sleep-promoting environment and routine is not a one-size-fits-all process; it involves experimenting with different strategies to find what works best for you. Here are some research-backed tips to help you elevate your sleep quality:

Establish a consistent sleep schedule

Aim to go to bed and wake up at the same times every day, even on weekends. This consistency strengthens your bodyâs sleep-wake cycle, enhancing sleep quality over time.

You could start by selecting a schedule that fits your morning routing. This would mean selecting a time that allows you to get to work and then getting up at the same time on your free days.

Create a pre-sleep ritual

Engage in relaxing activities before bed to transition your mind and body into sleep mode. Reading, taking a warm bath, or practicing gentle yoga are excellent ways to unwind.

Optimize your sleeping environment

Ensuring your sleep environment is conducive to rest can mean the distinction between a restful night and restless tossing and turning. Research indicates that different factors such as temperature, noise, and lighting significantly impact the quality of your sleep. Consider using blackout curtains, a white noise machine, or earplugs to eliminate disturbances.

Monitor your diet

Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt sleep patterns and affect sleep quality. If you achieving your weight loss goals, our diet guide can complement your journey towards a healthier weight. 

Limit screen time

To enhance your sleep quality, consider limiting screen time before bedtime. The blue light emitted by phones, tablets, and computers can disrupt your ability to fall asleep, so reducing exposure to screens in the evening can promote better sleep.

Exercise regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, timing is crucial exercising too close to bedtime may leave you too energized to sleep.

Integrating proper sleep into your weight loss plan is not merely beneficial; its essential. As you fine-tune your diet and exercise routine, remember that good sleep is a critical piece of the puzzle, providing a foundation upon which all other efforts can thrive. By committing to improved sleep habits, you're not just investing in better nightsâyou're setting the stage for healthier, happier days and a more successful weight loss journey.

Adopting healthier sleep habits can transform your weight loss efforts from a struggle into a more seamless and enjoyable process. Start tonight, and watch how this change amplifies your progress and well-being.

Sources:

• https://www.sleepfoundation.org/physical-health/weight-loss-and-sleep

• https://pubmed.ncbi.nlm.nih.gov/34348331/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/

• https://www.verywellhealth.com/30-days-to-better-sleep-3973920

• https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep#8

• https://www.medicalnewstoday.com/articles/blue-light-may-not-affect-sleep-wake-cycle#Many-factors-affect-the-bodys-internal-clock

• https://www.healthline.com/health/working-out-before-bed

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.