Why Sleep May Be The Reason You're Not Losing Weight
With warmer weather filling our days, the call of summer is not too far off. Typically speaking this is a very popular time to try and shed some bodyfat so that we can look our best on vacation, at the lake or at the pool.
To get these desired results, like you most likely already know, the key drivers here are going to be diet and exercise.
But, the most overlooked aspect in achieving positive body composition change having success is SLEEP.
Without getting enough sleep, you're going to struggle to see consistent fat loss or really any positive body composition changes. Simply put, you need sleep and recovery to maximize your results.
So today, we'll discuss why sleep is so important for fat loss and getting results, as well as how you can improve your quality of sleep to help fast track your results.
Remember this- when you sleep well, you recover faster, you're able to regulate and combat stress better, your immune system is stronger, hormone levels optimize and ultimately it helps you to look, feel and perform your best.
Not getting enough sleep or being sleep deprived negatively impacts nearly every aspect of your day to day life. After all there is a reason why sleep deprivation is used as a form of torture or interrogation.
How specifically does sleep affect your body's ability to lose body fat?
In very simple terms, by sleeping less, you are increasing the stress levels in your body and likely eating more calories. This sleep deprivation throws off your "hunger hormones" known as leptin(promotes satiety) and ghrelin (promotes hunger).
This happens because our bodies are simply hungrier when we don't get enough sleep due to the imbalances in our hunger hormones. The lack of proper sleep is a cue that you're not fully recovered and over-stressed. DYK? If you're getting 6 or less hours of sleep at night, studies show that you're likely consuming an extra 250+ calories per day.
When your body is in this condition, your body and brain will want extra fuel to feel better, so ghrelin kicks in to signal that you need more food. Quite often in these moments, tired, stressed, and hungry, we don't make the healthiest of choices and we veer off the healthy choices path that we were once on.
Couple the above with the fact that when your stress levels increase, hunger can also increase. This is where stress belly, or stress fat comes from, a lack of sleep and inadequate stress management.
Studies also show that by adding 1 hour of extra sleep each night, you'll consume 160+ less calories each day.
That may not sound like a lot, but when you extend that out over a week, that may be over 1000 less extra calories consumed.
The great thing about this is that it doesn't require any radical changes to your diet or exercise regimen- you just need to get some more sleep.
DYK what else happens when you sleep less? You actually move less. It may not seem like you are ... but your body will compensate for the lack of sleep by lowering your everyday movements (this even includes things like slowing down something as simple as the amount of times you blink. All to conserve energy).
This means you'll be burning fewer calories through your daily activities than you normally would
Add in that you're probably eating a little bit more too... and it's not a great formula for success.
These factors are especially important to consider if you're trying to lose weight but aren't achieving the desired results, especially if you believe your diet and exercise routine are on point.
How To Improve Sleep Quality
We understand that getting more sleep can be much more challenging in practice than it sounds in theory. Here are some tips that can immediately make a difference:
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Reduce Screen Time: Screens emit bright lights that signal to your body it's not time to sleep. Limit screen use at least one hour before bed.
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Adjust Bedroom Lighting: Spend pre-sleep time in a dimly lit room to signal relaxation and sleep.
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Control Bedroom Temperature: Sleep studies suggest a cooler room, around 60-68 degrees Fahrenheit, can improve sleep quality and help you fall asleep faster.
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Use White Noise: Silence isn't always best for quality sleep. Try white noise machines or soothing sounds like rain to improve sleep, especially for staying asleep.
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Consider Supplements: Some supplements can aid in falling asleep faster, staying asleep longer, and improving sleep quality, which is crucial for optimal fitness results.
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