Does Sleep Have an Impact on Weight Loss?

What is considered a good night of sleep is going to be different no matter who you ask. The National Library of Medicine (NIH) tells us there is evidence that "eating and sleeping at unconventional times is associated with a higher risk of obesity and an unfavorable metabolic profile" (NIH, 2022). Yikes. 

I can't tell you what your magic number is. But I can tell you about pertinent peer-reviewed research (really quick, I promise). In the 1970's, an average night of sleep was around nine hours. Today, including "social jet lag," an average night is more like seven hours, with 5 to 6 hours per night becoming more common.

Back to sleep loss and weight loss...I read an article published by A.D. Calvin titled, "Effects of Experimental Sleep Restriction on Caloric Intake and Activity Expenditure" (Calvin, 2013). His findings explain that shorter sleep cycles lead to an increase in the ghrelin hormone (the hormone that activates your hunger mode). You should be able to feel and notice it when you are sleep-deprived.

What kind of impact will that have on your weight loss goals? A lot. Sleep loss is going to have a negative impact on thinking, learning, memory, and recall. You will probably even notice your willingness to socialize decreasing. Less socializing has its own side effects.  

Common Symptoms of Sleep Deprivation:

• Impaired Cognitive Skills
• Moody
• Accident Prone
• Cold and Flu (weakened immune system)
• Hallucinating
• Yawning
• Weight Gain
• High Blood Pressure

Please call your doctor if getting enough sleep is a challenge. It is not a minor request to ask of your physician! 

I would be completely remiss if I didn't tell you to eat healthy as part of your daily plan. A well-balanced food approach coupled with restful sleep is a great recipe for successfully reaching goals. It all works hand-in-hand.

Fuel Well, T.

Sources Cited:

NIH. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549

Calvin A.D., Carter R.E., Adachi T., MacEdo P.G., Albuquerque F.N., Van Der Walt C., Bukartyk J., Davison D.E., Levine J.A., Somers V.K. Effects of Experimental Sleep Restriction on Caloric Intake and Activity Energy Expenditure. Chest. 2013;144:79–86. doi: 10.1378/chest.12-2829.