If you’re currently trying or have tried to lose weight, you’ve probably heard ten times over the myriad best practices you should be following, but there’s probably a very simple one that’s been left out: getting a good night’s sleep.
An estimated 160 million Americans are either obese or overweight, according to a recent study, which makes us the country with the highest proportion of overweight and obese people in the world, clocking in at 13% of the global total. Equally concerning, almost a third of Americans report that they are getting less than the recommended amount of sleep.
Sleep scientist Matthew Walker in his book Why We Sleep suggests that these two statistics may be related, saying that insufficient sleep is “very likely a key contributor to the epidemic of obesity”. “Epidemiological studies,” Walker tells us, “have established that people who sleep less are the same individuals who are more likely to be overweight or obese”.
What does this mean for you? Well, if you’re currently looking to lose weight, you should make sure that you are getting a good night’s sleep. The science behind it has a lot to do with one of the most important factors of weight loss: your diet.
Skimping on sleep makes you hungrier
Sleep performs two very impactful duties when it comes to your goal of keeping at a healthy weight:
A good night’s sleep gives you the needed energy to get up off the couch the next day and get to your workout.
Sleep puts the brakes on your brain’s impulse control, helping you to both eat better and eat just the right amount.
As we all know, the challenge to eat right rather than gorge on what we may be craving can be a bigger struggle sometimes than getting through the most vigorous workout. The good news? A great sleep can make this choice a bit easier to make.
Your appetite is fueled by two hormones called leptin and ghrelin. Ghrelin tells your body when it should be hungry, while leptin signals to your body that you’ve eaten enough. A study at the University of Chicago found that operating on four or five hours of sleep decreased concentrations of leptin and increased levels of ghrelin, throwing them out of their proper balance—a clear sign that your body’s hunger has gone off the rails.
A similar study found that not only does poor sleep encourage you to eat more often than you should, but it also makes you reach for high-fat and high-salt snack foods more often, as your brain’s impulse pushing you toward immediate snacking satisfaction grows stronger on less sleep.
Poor sleep’s sabotaging of your health even extends to your workout: research has shown that being sleep deprived and attempting to shed weight results more often in the loss of muscle rather than actual fat.
Sleep—your best workout partner
As we like to talk about, there’s practically no limit to the amazing positive effects that consistently good sleep can have on our health. The other side of this? Your body’s most important functions will begin to break down and fail without the right amount of sleep. To ensure that your body is working with you in your weight goals, a good night’s sleep is a must.
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Over a quarter of Americans reportedly work the night shift—a significantly higher amount than most European nations. This means it’s very likely that you or someone you know works throughout the night, catching sleep during the day when everyone else is up and at ‘em.
Night shift workers obviously don’t choose this schedule because they hate sleeping at night when most others do, but rather because it fits their life’s schedule, or it provides certain benefits, or simply because overnight work is part of the nature of their chosen profession, such as it is for many positions in the healthcare field.
While shift work obviously has some negative effects on your sleep, we’re not here to tell shift workers to go in tomorrow and quit. Rather, if you or someone you know feel that overnight work is having serious consequences on their or your health (including getting good sleep), it’s very important that a doctor be consulted as soon as possible.
What are some of these negative impacts of night shift work? We’ve laid them out here, along with some tips for getting better sleep even when working the graveyard shift.
Why shift work is bad for sleep—and your health
An overnight work schedule goes against your natural circadian rhythm (which dictates your sleepiness and alertness throughout the day), and so, even if you are awake all during the night, your body is still pushing you constantly to sleep—even if it’s not obvious to you. Despite what many say otherwise, it is a fact that no amount of experience in night shift work can help you “learn” how to overcome a lack of sleep and develop a resilience to it.
The unfortunate truth is that longer experience with the night shift really means an increased risk of health complications, including:
Perhaps most alarming is the World Health Organization’s classification of overnight shift work as a Group 2a “possible carcinogen”.
Dealing with the night shift
As promised, here are some good sleep tips to help lessen the impact of shift work. Share them with a friend who’s working nights, or apply them to yourself starting today:
Take naps. A 20 minute nap before your shift, and (if possible and permissible) a 10 or 15 minute power nap during a break will help give you a small burst of energy.
Eat well. Try to avoid irregularly-spaced meals consisting of fast food. Keep a balanced diet with plenty of fruits, vegetables, and grains. Also, don’t eat a large meal closer than an hour to when you plan on heading to bed.
Communicate with your employer if you believe your lack of sleep caused by your work schedule is a danger to the workplace environment (or to your own personal health). Let your family or roommates know about your sleep schedule and how they can help you get the sleep you need.
Practice good sleep hygiene. Cut off caffeine at least three or four hours before you plan on going to bed. Avoid exposure to sunlight on the drive home by wearing sunglasses, and put up blackout curtains in your bedroom. Try to wake up and go to sleep at the same time every day, even on days off and holidays.
Practice consistency as much as possible. Our bodies love routine. If you can have the same days on and off each week (and the same sleep schedule), it will benefit your sleep.
While sometimes we must put up with less-than-ideal sleep for whatever reason, we should always be careful to ease as much of the impact of this on our bodies as possible. Your sleep (and your health overall) will thank you!
Did you know that getting quality, restful sleep can help you lose weight?
According to Sanjay Patel, M.D. a researcher at Case Western Reserve University in Cleveland, at least two dozen studies have confirmed that people who sleep less tend to weigh more. Studying almost 70,000 women over the course of 16 years, Patel and his colleagues discovered that women who sleep less than five hours a night were far more likely to gain weight than those who get at least seven and a half hours. And the difference wasn't negligible. In fact, they were 30% more likely to gain 30 or more pounds. Yikes.
The sleep connection to appetite and metabolism.
There are several different ways losing sleep can thwart your weight loss efforts. Research from the University of Chicago suggests that sleep deprivation may lead to a change in how our bodies regulate appetite, leading us to crave more food. “You may start not only eating more, but eating unhealthy foods — those high in fat and carbohydrates,” says Patel. “Another possibility is that because people who are sleep-deprived feel more fatigued, they exercise less. Sleep deprivation can also change your basal metabolic rate, slowing down how many calories you burn just doing basic life-sustaining activities, like breathing and maintaining body temperature.”
The nitty gritty science of it.
Michael Breus, Ph.D., clinical director of the sleep division at Southwest Spine & Sport in Scottsdale, Arizona, and author of Beauty Sleep, reports that sleep deprivation leads to an overproduction of ghrelin and a decrease in leptin production. Ghrelin is hormone that causes hunger; leptin is a hormone that prompts people to stop eating. This imbalance can lead to over-eating. Furthermore, the brain secretes growth hormones during sleep, which helps metabolize fat in the body.
In short, the intertwined nature of sleep and weight loss continues to be uncovered, and in all cases it seems that better sleep contributes to a more ideal weight. If you're struggling to lose a few pounds, it might be time to refocus on your nightly slumber rather than the next juice cleanse.
For more info about how different sleeping positions can help you sleep better, click here.
Pregnant? New parent or have small kids? Tired? Get tips and info on our special site for exhausted moms.
Ready to start sleeping better?
There are a couple oft-cited “epidemics” in America, one being obesity, and the other inadequate sleep. Unfortunately, it’s not just attention-grabbing headlines: according to studies, over one third of Americans are obese, and one third don’t get enough sleep.
The closeness of these two figures may be more than coincidence. A growing body of research shows a strong association between sleep deprivation and weight gain. In a meta-analysis that encompassed 634,511 subjects, both male and female, ranging in age from 2 to 102, researchers found a consistent increased risk of obesity among those who don’t sleep enough.
So what role does sleep loss play in weight gain—and, on the flip side, can quality sleep help with weight loss?
Before a bunch of unhealthy food can cause weight gain, you first have to make the decision to eat that unhealthy food. And there’s a great deal of evidence that sleep plays a major role in deciding whether or not you indulge.
Sleep deprivation dulls activity in the brain’s frontal lobe, which is the region responsible for decision making and impulse control. So when a coworker offers you a donut, you take it, rather than eating the yogurt you so dutifully packed.
What’s more, being overly tired actually makes your brain more interested in junk than you’d normally be. This is because sleep deprivation lights up your brain’s reward center, leading you to seek “pleasurable, rewarding experiences”… such as the nefarious donut mentioned earlier.
In one study from Berkeley, participants rated the desirability of certain foods both when they were well-rested and then again after sleep deprivation. In the state of sleep debt, the amygdala portion of the brain (which is involved in emotions, pleasure and appetite, and an important part of the brain’s reward system) was highly activated. Participants consistently rated unhealthy, high-calorie foods as more desirable than they had when they were well-rested.
The research bears out in real life, too. Sleep-deprived Japanese factory workers are more likely to snack between meals, eat out, and not eat vegetables; Americans who don’t sleep enough consume more sugar and have less variety in their diet; in Germany, inadequate sleep is associated with increased fast food consumption.
And to top it all off, sleep-deprived people also eat bigger portions. Bottom line: sleep helps you resist temptation and make smarter food choices.
Fatigue and fullness
So say you’re sleep-deprived and you splurge on two (okay, three) slices of pizza at lunch. At least you’ll be full for a while and not eat anymore waistline-expanding goodies, right?
Well, maybe not.
Short sleep disrupts the balance of your hormones, including leptin and ghrelin. Leptin is often referred to as the “satiety hormone,” causing you to feel full and suppressing appetite, while ghrelin triggers hunger and plays a large role in initiating eating.
When you’re not well-rested, your leptin levels plummet and your ghrelin levels rise; one study found that subjects who slept for 5 hours had 15.5% lower leptin than those who slept a full 8 hours, and 14.9% higher ghrelin. This means that you’ll not only be eating less healthy, more caloric food—you’ll also feel hungrier and seek food more frequently.
Sleepless and stress-full
Among the many benefits of proper sleep is that it can reduce stress, which, in turn, can help reduce your weight. How? It comes back to another hormone—this time, cortisol.
Cortisol is a hormone that is released in response to stress, and its levels are closely tied to our natural sleep/wake cycles. So when those cycles get disrupted, so do those levels, causing a spike in cortisol in the bloodstream.
This spike doesn’t just make you feel stressed out. Cortisol causes fat to be stored around the organs (especially visceral organs, which translates to belly fat), and also causes fat cells to become larger. Studies have shown that elevated cortisol can cause increased belly fat even in otherwise slender individuals.
You know how not sleeping well makes you feel groggy and lethargic? Well, turns out your metabolism feels pretty much the same way.
When you’re well-rested, your metabolism is a well-oiled machine, efficiently processing the calories that you consume. On the flip side, when you’re in a state of sleep deprivation, your groggy metabolism can’t keep up with your food intake. What causes this breakdown? It all comes down to insulin.
See, insulin plays an important role in helping our body convert sugar into energy for our cells. When our body can’t properly use insulin (insulin resistance) that sugar remains in our bloodstream and eventually is converted into fat. This is the case for those who have diabetes—and, research shows, for those who aren’t getting enough sleep.
One study showed that after just four nights of short sleep, subjects’ ability to respond to insulin decreased by 16%—a difference comparable to that between the cells of obese vs. lean people—and the insulin sensitivity of their fat cells dropped by 30%. The latter is particularly important because fat cells play a crucial role in storing and releasing energy. Meanwhile, insulin resistance in the brain means that insulin can’t do its job of reducing hunger cues.
One report put it in stark terms: “Chronic sleep loss can reduce the capacity of even young adults to perform basic metabolic functions, such as processing and storing carbohydrates or regulating hormone secretion.”
As if your metabolism wasn’t getting a big enough blow from the insulin resistance, there’s this: sleep deprivation reduces the production of thyroid-stimulating-hormone, which is an essential player in proper metabolism. Ouch.
Too sleepy to sweat
Anyone who has tried to slim down or get into better shape knows the importance of regular exercise, as well as how tough it can be to get into a workout routine. To the surprise of exactly nobody, not getting enough sleep makes it much more difficult to achieve this.
It’s intuitive—when you’re tired, you don’t want to go exert a bunch of energy. And studies show that subjects with sleep problems report a significant reduction in their levels of physical activity. What’s more, the increased ghrelin and decreased leptin levels associated with sleep loss mean an overall reduction in energy expenditure.
And if you do drag your tired butt to the gym, you’ll be fighting an uphill battle to keep yourself there for a full workout. Sleep deprivation increases your perceived exertion and increases the likelihood that you’ll cut your sweat session short.
Sweet dreams for good genes
Your lifestyle is a huge factor in determining your weight, but the fact is that genetics also play a role. This can be super discouraging to those who are working hard to eat right and work out but still can’t lose the weight because of a genetic predisposition to a higher BMI.
However, research shows that adequate sleep can reduce the influence your genetics have on your weight. In a study of identical twins that looked at BMI, genetics, and lifestyle factors including diet, exercise, and sleep habits, they found that the BMI variations in those who slept adequately were less dependent on genetics. However, those who slept less saw 70% of their BMI variations come from hereditary factors.
The final word
From the food you choose to eat, to how your body processes that food, to your workouts, to the relative impact of all of these components, sleep influences every aspect of your weight. Diet and exercise may get more press, but science has made it increasingly clear that sleep is the essential third pillar of fitness.
So if losing weight, getting fit, or just maintaining a healthy BMI is one of your resolutions, getting enough shut-eye needs to be as well.
Interested in the latest ways a good bed can help you sleep? Read more here.
Pregnant? New parent or have small kids? Tired? Get tips and info on our special site for exhausted moms.
Ready to start sleeping better?