Sleeping and Weight Management

Insomnia, untreated sleep apnea, or other sleep problems are frequently associated with metabolic dysregulation, anxiety, stagnant weight and (more) in adults, and children. 

If you start recalling yourself in a period of time where your sleeping patterns were totally off, you barely get an average of 7-8.5 hours of sleep daily. What did your body look like? How did you feel about your body’s overall health?

Exactly, I bet you weren’t in your best shape back then!

5 Ways Poor Sleep Increase Your Weight:

• Sleep deprivation is linked to increased oxidative stress, glucose intolerance (a precursor to diabetes), and insulin resistance.

• Extra awake time may increase the opportunity to consume, and sleeping less may alter circadian rhythms, resulting in weight gain.

• Sleep deprivation can lead to a lack of energy for exercise and physical activities. Tiredness might also make sports and exercise less safe.

• There is no time to recover. Growth hormones are at their highest levels during sleep, allowing for maximum muscle synthesis and tissue repair.

• Hunger hormones (Ghrelin) are found to be higher in people who get poor sleep, compared to fullness hormones (Leptin)

• Sleeping in general helps with making daily life decisions, so short sleepers may be affected in a negative way that leads to low control and inability to make (healthy life decisions)

How Sleep Can Lead to Weight Loss?

Recently, researchers have been interested in the relation between metabolism and sleep. In fact, no evidence shows that metabolic functions increase during sleep, yet sleep deprivation imbalances the glucose metabolism and hormones involved in regulating metabolism, which translates into low fullness hormones and high hunger hormones.

Sleep can be improved in a variety of ways. Here are some tips for getting a good night's sleep while losing weight:

4 Must-Do Tips To Better Sleep Quality:

1. Maintain a regular sleep schedule: After a while, your biological clock will adjust and your circadian rhythm will return to normal.
2. Sleep in a quiet dark room: No TV nor bedside lamp.
3. Don’t eat immediately before sleeping: Your last meal should be at least 3-4 hours before going to bed.
4. Reduce stress: Understanding your stress factors will help you in fixing the root of your problems

Friendly Reminder:

In the process of loving oneself, one should start with their inner self - whether it's their psychological state, stress levels, sleep, being physically active or eating nutritious food. It has to start here, because when you truly feel it, you’ll look like it!

If you’re considering adopting a healthy lifestyle, choose one of our plans or consult Dr. Eman Zaky through the website, e-mail address, or social media accounts to arrange your consultation.