Do you push yourself exhausted into an other workout class? Tiered by restrictive diets, maybe you're even lying awake at night, hunger pangs and frustration keeping you up. Yet still haven't achieved the body you desire? You’ve tried it all—different exercise regimes, various diet plans—but what if the missing piece of your weight loss puzzle is something as simple and natural as proper rest?
losing weight while sleeping
Prioritising rest could be the easiest, most comfortable, and cost-free method to support your weight management goals. We often hear about the wonders of diet and exercise for weight loss, but did you know that proper sleep is a crucial piece of the puzzle? Sleep is more than just a time for rest; it's a period of profound, intricate work that the body performs, playing a significant role in weight management.
losing weight while sleeping
The Interplay Between Sleep and Weight Loss
Healthy weight management is a balance of calories consumed versus calories burned. However, this balance is also influenced by hormonal regulation, energy expenditure, and overall lifestyle, all of which are affected by sleep.
1. Hormonal Harmony
Sleep impacts two crucial hormones responsible for hunger and satiety—ghrelin and leptin.
- Ghrelin, often termed the "hunger hormone," signals your brain to stimulate appetite. When you’re sleep-deprived, levels of ghrelin increase, making you feel hungrier.
- Leptin, on the other hand, signals satiety or fullness. Lack of sleep leads to decreased leptin levels, so you might not feel as satisfied after eating and might crave more food.
This imbalance created by inadequate sleep causes an increased appetite and a consequent higher calorie intake, hindering your weight loss efforts.
losing weight while sleeping
2. Insulin Sensitivity
Sleep deprivation can significantly impair insulin sensitivity. Insulin is a hormone that helps your body use glucose (blood sugar) for energy. Poor sleep can cause your body's cells to become less responsive to insulin, which in turn can lead to higher blood sugar levels. This can result in more fat storage and an increased risk for type 2 diabetes—all of which counteract weight loss goals.
3. Stress Hormones
When you are under stress, your body produces more cortisol—a hormone that can lead to increased fat storage, especially around the abdominal area. Insufficient sleep is a form of stress on the body, raising cortisol levels and promoting fat retention.
Read More about hormones and co.
The Metabolism Factor
Your body’s basal metabolic rate (BMR) refers to the number of calories it needs at rest to maintain basic functions like breathing and heart rate. Adequate sleep supports a healthy metabolism, ensuring that your BMR remains stable. Sleep deprivation, however, can lower your BMR, meaning you'll burn fewer calories at rest, making weight loss more challenging.
(Could be interesting for you. What to Eat before bed)
Energy Levels and Exercise
Restorative sleep is essential for energy restoration. When you don’t get enough sleep, your energy levels plummet, making it harder to stay active. You’re less likely to workout or engage in physical activities, further reducing the calories burned. On the contrary, a well-rested body feels invigorated and ready to tackle exercise, aiding weight loss.
The Best, Budget-Friendly Advice
One of the most comforting aspects of sleep as a weight loss tool is that it doesn’t require any additional costs.
Establish a Sleep Schedule:
Try to stick to a consistent sleep routine, going to bed and waking up at the same times every day—even on weekends.
Still Awake ?
Create a Restful Sleep Environment:
Your bedroom should be a sanctuary for sleep. Consider a comfortable mattress, use blackout curtains, keep the room cool, and limit exposure to screens and blue light before bedtime.
Mindfulness and Relaxation:
Develop a pre-sleep routine that helps you wind down. Including mindful sleep strategies.
Comentarios