Guide: The Importance of Sleep for Weight Loss
Last Updated on June 19, 2022
Sleep is of utmost importance when on the road to seeking to lose some pounds as a proper night of slumber will help the brain and body to do its best in controlling weight. To help the body find sleep one should enlist the aid of a top mattress to lend comfort and support to promote a healthy body.
I. Why is Sleep Important for Weight Loss
II. 8 Sleep Tips to Aid in Weight Loss
III. Quality Mattress to Help Sleep Better
One may not see that there should be a correlation between weight loss and sleep, but the body works in unison to assure that all works together to fight health concerns – including losing extra pounds. Reduced hours of slumber can have a detrimental impact on one who is working to lose weight.
I. Why is Sleep Important for Weight Loss
Each human is unique in requiring different amounts of sleep in order to live a healthy and productive life. Generally, adults need between seven and nine hours of slumber to conduct their lives in a beneficial manner. With growing bodies eating up energy, children need even more sleep.
1) Battle Weight Gain and Obesity
Research has found that women, in particular, who do not get the much-needed slumber are more at risk for weight gain. It has been discovered that women who sleep for only six or less hours a night have been seen to gain 33 pounds over a 16-year span. According to the Centers for Disease Control and Prevention, over 35-percent of individuals conduct their daily lives deprived of sleep.
Along with weight gain it has been seen that sleep deprived also suffer from a higher body mass index (BMI). Concluded studies have linked lack of sleep with increasing obesity probability by as much as 89-percent in children and in adults by 55-percent.
Weight gain and sleep tend to also battle each other. One with increased weight has more likelihood to experience sleep disturbers like snoring and sleep apnea. In turn these sleep interrupters affect quality of sleep which then deters weight loss.
2) Sleep Deprivation Causes Hunger
Reduced sleep quality can mess with the body’s hormones, leptin and ghrelin, that control hunger. Inside the fat cells is where leptin is created. Hunger occurs when there is less leptin produced.
Extreme drowsiness and sudden nodding off to sleep at any moment is common in those with narcolepsy. This can have an adverse impact on one’s work and social life. It can also cause a dangerous situation for anyone with this condition who is driving a vehicle.
Ghrelin production works the opposite of leptin. The more ghrelin made works to stimulate hunger. In addition, as more ghrelin is produced it works to reduce metabolism and add to the body storing more fat. This means that producing too much ghrelin makes it harder for the body to burn calories.
With proper sleep the body naturally controls the hunger hormones. When one finds themselves suffering from not enough sleep, they can also see weight gain due to uncontrolled leptin and ghrelin.
In addition, lack of sleep can lead to obesity caused by rising cortisol levels. Cortisol is a stress hormone linked to gaining fat. The higher cortisol levels coupled with higher ghrelin report to brain that one is still hungry even after a full meal. Of course, this leads to over eating and weight gain.
3) Metabolism Affected by Poor Sleep
When the brain is foggy from lack of sleep, so is the entire body including the fat cells. This is known as metabolic grogginess. Researchers at the University of Chicago created the term after observing what occurs with just four nights of reduced sleep.
After four sleep deprived nights, researchers found that the body loses its knowhow of how to properly use insulin. The study saw that in the short time insulin sensitivity was lowered more than 30-percent.
The drop in insulin results in the body becoming more insulin resistant which means that the body will be pumping out excess insulin as fats circulate and stay in the blood. With proper insulin production, the fat cells work to remove the fatty acids and lipids from lingering in the bloodstream.
The excessive buildup of insulin caused by sleep loss can result in storage of fat that otherwise would have been removed naturally. This is what causes weight gain and health concerns, like diabetes, caused by obesity.
4) Less Sleep Results in Less Exercise
With too little sleep it is natural to wake exhausted and the first to-do to cut out most likely with be exercise. In addition to not wanting to work-out, the body can lose muscle just from not getting enough slumber.
Muscle works to combat fat. Unfortunately, lack of sleep has been seen to lessen the body’s capacity to produce muscle which then increases the risk of fat staying put in the body. The deficiency of muscle production results in muscle loss and more injuries.
Sleep deprivation also can result in the slower production of growth hormone that works to burn fat, fight aging, and aid in recovery. This occurs with the sleep deprived stress hormone cortisol is increased working against the body to decrease the growth hormone production.
5) Exhausted Brain Makes Poor Diet Choices
Many have seen a late night of revelry resulting in early morning carb loading binges at the local diner. Imagine the brain every day making food choices after dealing with a night of limited sleep. More calories have been seen to be taken in by those who are sleep deprived.
Some studies found that the more wake time results in less movement and more eating. It has also been found that the capability to control portion sizes can be affected by inadequate snooze time.
II. 8 Sleep Tips to Aid in Weight Loss
There are ways to help the body get the sleep it needs to assist in weight loss. By watching the diet and mind one can get on the road to healthy sleep along with a slimmer self.
1) Eat Light – Especially Dinner
Keep away from heavy meals, especially dinner. A big meal in the evening will force the body to work harder to digest. This can lead to indigestion and cause problems with falling, and staying, asleep.
2) Combat Nighttime Hunger
To combat waking hunger, have a light snack before bed. A banana or cup of Greek yogurt are nourishing and will satiate cravings.
3) Say Night-Night to Electronics
Just as too much food will stimulate the digestive track to keep it awake, too many electronics at night will work to over stimulate the brain and keep one awake. Send the computer to dreamland at least an hour before bed to give the brain time to relax before sleep.
4) Take Time for Soak
Treat the body to relaxing time in the bathtub. A warm soak may be just what is needed to lull oneself off to dreamland.
5) Say No to Alcohol
Alcohol will not only add unneeded calories to a diet but a drink can also add to a sleepless night by causing the body to work harder to metabolize it.
6) Leave Caffeine for Morning
Caffeine works to keep one awake and moving so it stands to reason that it can work against one attempting to get shuteye. Keep away from caffeinated drinks and foods for at least six hours before bedtime.
7) Breathing Time
Dry some deep-breathing relaxation exercises to encourage sleep. There are some meditation apps and videos that can work to guide one off to slumber.
8) Number Counting
Try counting numbers in threes back from 300. This will keep the mind from worrying about everyday matters as the brain works to calm the body with number counting.
III. Quality Mattress to Help Sleep Better
Although the stats suggest how much sleep one should get, research has discovered that 30-percent of adults are only sleeping for six or less hours a night. Lack of snooze time can not only lead to obesity, but it has also been linked to diabetes, high blood pressure, heart failure, and cognitive problems.
It is important for overall wellbeing, as well as weight loss to get the proper amount of sleep neededevery night. Tips and tricks can be followed to help the brain get the body off to dreamland.
After undergoing three neck surgeries, Marc knew what it was like to live and sleep in constant pain. In 2001, after searching fruitlessly for a comfortable pillow and mattress that supported his neck and back ... Learn More
Quality • Comfort • Cooling
From $945 $662Shop Mattresses
- How to Choose the Best Mattress for You
- GhostBed’s Mattress Size Guide
- Mattress Disposal & Donation Guide
- Do I Need a Box Spring with My Mattress?
- How You Can Finance a Mattress Easily: Two Finance Options
- When Should I Replace My Mattress: The Definitive Guide
- The 3-Step Process to Buying a Mattress Online
- What is the Best Memory Foam Mattress To Purchase?
- Shipping a Mattress: Top Questions Answered
- 4 Reasons to Buy a Mattress-in-a Box
- How Long Does a Mattress Last?
- How to Choose a Mattress Type: Memory Foam, Latex, Innerspring, Hybrid
- What is a Split King Mattress & Is it Worth It?
- How Much Does a Good Mattress Cost? (2022 Guide)
- Guide: Firm vs Soft Mattress - Pros & Cons
- Mattress Firmness Guide & Scale
- What is a Hybrid Mattress?
- Learn How to Clean Your Memory Foam Mattress
- How To Remove Blood Stains From Your Memory Foam Mattress
- How to Get Urine Out of Your Memory Foam Mattress
- How to Disinfect & Sanitize Your Memory Foam Mattress
- How To Flip or Rotate Your Mattress (and Why You Should)
- Top 10 Reasons for Eco Friendly Mattress Cleaning
- How To Move a Mattress: Step-by-Step Guide
- Why Mattresses Sag (and What to Do About It)
- Battle of the Beds: Memory Foam vs. Spring Mattresses
- Which is Best: Foundation vs Boxspring
- Which is Best: Latex vs Memory Foam Mattress
- GhostBed vs. Casper Mattress Review
- GhostBed vs. Purple Mattress Review
- GhostBed vs. Leesa Mattress Review
- GhostBed vs. Tuft & Needle Mattress Review
- GhostBed vs. Tempur-Pedic Mattress Review
- GhostBed vs. Lull Mattress Review
- GhostBed vs Loom & Leaf Mattress Review
- GhostBed vs. Saatva Mattress Review
- GhostBed vs Brooklyn Bedding Mattress Review
- GhostBed vs Helix Mattress Review
- GhostBed vs Novosbed Mattress Review
- GhostBed vs Yogabed Mattress Review
- GhostBed vs. Nectar Mattress Review
- GhostBed Natural vs. Awara Premier Natural Hybrid Mattress
- GhostBed Luxe vs Purple 4, Casper Wave, Leesa Sapira & Tempur-Pedic
- 10 Health Benefits of an Adjustable Bed Base
- GhostBed Adjustable Base vs Amerisleep Adjustable Base Review
- GhostBed Adjustable Base vs Lucid Adjustable Base Review
- GhostBed Adjustable Base vs Tempur-Ergo Plus Review
- GhostBed Adjustable Base vs Leesa Adjustable Base
- GhostBed Adjustable Base vs Nectar Adjustable Base
- GhostBed Adjustable Base vs Leggett & Platt Simplicity 3.0 Adjustable Base
- GhostBed Adjustable Base vs Reverie 4M Adjustable Base
- 6 Benefits of Sleeping with Your Legs Elevated
- 9 Benefits of Sleeping With Your Head Elevated
- 10 Quality of Life Benefits of an Adjustable Base Bed
- 6 Benefits of a Zero Gravity Adjustable Bed Base
- How to Sleep Better with Acid Reflux
- Sleeping Elevated Helps with Spinal Alignment & Spinal Health
- Timeline & History of Adjustable Base Bed
- Why GhostBed’s Adjustable Base is High Quality but Less Expensive Than the Competition?
- What Kind of Mattress Works with an Adjustable Bed?
- How to Use a Bed Frame with an Adjustable Base
- GhostPillow vs MyPillow® Comparison
- Cooling Pillow Technology and Benefits
- Guide: How to Wash Any Pillow
- Guide: Best Pillow for Side Sleepers
- Guide: Best Tips & Mattress for Hip Pain for 2021
- Best Sleeping Positions for Back Pain
- How to Choose the Best Mattress for Arthritis & Joint Pain
- Guide: Best Firm Mattress for 2020
- Best Mattress for Side Sleepers
- Guide: Best Tips & Mattress for Stomach Sleepers
- Guide: How to Choose the Best Mattress for Back Pain
- Guide: Best Tips & Mattress for Kids
- Guide: Best Tips & Mattress for the Money
- Guide: Best Tips & Mattress for Heavy People
- Guide: Best Tips & Mattress for Athletes
- Guide: The Best Mattresses for All Types of Couples
- Guide: Best Tips & Mattress for Snoring
- Guide: The Best Mattress for Fibromyalgia (+ Tips for Great Sleep)
- Guide: Best Tips & Mattress for Sex
- What Is the Best Side to Sleep on for Your Health?
- Best Sleep Positions During Pregnancy
- Easy Guide to Determining How Much Sleep You Need
- 16 Tips on How to Fall Asleep Quickly
- 4 Tips to Do When You Can't Sleep
- 9 FAQs: Benefits of Sleeping Cool
- Cooling Tips for Better Sleep
- Guide: Best Cooling Mattress for Hot Sleepers
- Guide: Science and Benefits of Sleeping Cool
- Sleep Trimester Guide for Pregnancy: 1st, 2nd & 3rd Trimester
- Tips for Healthy Sleeping During Pregnancy
- Sleeping When You’re Sick: How to Get the Rest You Need
- Guide: How to Sleep with Insomnia & Sleep Better
- Guide: Restless Legs Syndrome and Sleep
- Guide: Tips & Tricks to Get Kids to Sleep & Recommended Sleep Hours
- Narcolepsy Guide: Signs & Treatments to Relieve Narcolepsy
- Guide: How to sleep Better with a Chronic Illness
- Guide: The Importance of Sleep for Weight Loss
- Sleeping Tips: Complete Sleep Tips Guide for New Moms
- How to Use a Headboard With an Adjustable Base
- 6 Surprising Reasons Why You Can't Get Comfortable in Your Bed
- How to Train Yourself to Sleep on Your Back
- Size Comparison Guide: Twin vs Twin XL Mattress
- Size Comparison Guide: Full vs Queen Mattress
- Size Comparison Guide: King vs Queen Mattress
- Size Comparison Guide: California King vs King Mattress
- The Ultimate Guide to Pillowcases
- Guide: 3 Key Benefits of Silk Pillowcases
- Guide: How to Choose the Best Silk Pillowcase
- Silk Pillowcases: Your Newest Beauty Secret
- Guide: What is Mulberry Silk?
- How to Care for Your Silk Pillowcase
- How Often to Replace Bed Sheets
- How to Buy the Right Bed Sheets
- How to Wash Bed Sheets
- Guide: Everything You Need to Know About Supima Cotton
- Guide to Cotton Sheets: What to Know About Egyptian, Pima and Supima
- Does Thread Count Really Matter?
- Guide: Why Buy Cooling Bed Sheets
- Guide: How To Choose the Best Bed Sheets
- Guide to TENCEL® Sheets: Everything You Need to Know
- How to Shop for Sheets that Don't Pill
- Mattress Toppers: What Are They & Are They Worth It?
- Guide: How to Select the Best Mattress Topper
- 5 Ways to Make Your Mattress More Comfortable
- How Do I Make My “Hot” Mattress Sleep Cooler?
- How to Care for Your Memory Foam Mattress Topper
- Weighted Blanket Guide: How to Choose the Right Size & Weight
- Benefits of Weighted Blankets for Autism
- 10 Health-Boosting Benefits of Weighted Blankets
- 4 Ways to Make Your RV Bed More Comfortable
- Sleeping on the Road: A Guide to Mattress Sizes for RVs and More
- 7 Hacks For Sleeping Cool in Your RV
- Guide: 7 Road Trip Essentials for Your Next RV Trip
- Guide: How to Shop for RV Bedding
- What is a Short Queen Mattress? Your Guide to the Popular RV Size
- 5 Things to Ask Yourself Before Replacing Your RV Mattress