When most people think about losing weight, they tend to concentrate solely on things like diet and exercise, but there are other important elements that can have a significant impact on their weight loss results that they overlook.
To lose weight, you need to burn more calories than you consume, which sounds simple, but it is actually a very complex process. Conditions like a hormone imbalance, a medication you are taking, or lifestyle elements can impede your body’s ability to create a calorie deficit, even if you think you are doing everything right.
Today we are going to talk about sleep and the surprising connection it has to weight loss. We will talk about why sleep is an important part of a weight loss journey and why a lack of it can make it harder for you to reach your weight loss goals.
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How Does Sleep Affect Your Weight Loss Journey?
Do you need sleep to lose weight? Absolutely! It may sound counterproductive to say to you that if you want to lose weight, sleep, but not getting enough sleep can seriously affect your ability to achieve results. Lack of sleep can trigger a host of built-in survival instincts in your body that can thwart your weight loss efforts.
1. It Can Throw Your Hormones Out Of Whack
When you sleep less than seven hours a night, your body produces more ghrelin, which is the hormone that makes you feel hungry, and it produces less leptin, which is the hormone that makes you feel full and satisfied. So, when you get up the next day, you are hungrier than normal and can set off a calorie extravaganza. You experience severe cravings for unhealthy foods, which causes you to overeat and consume too much of the wrong foods during the day.
2. It Slows Down Your Rate Of Calorie Burn
Also, studies show that sleep deprivation affects your metabolism and slows it down, so people who do not get enough sleep burn fewer calories and lose less fat, even if they are on the same diet as those who sleep well.
3. It Kicks In Your Fight Or Flight Mechanism
Lack of sleep can also increase your cortisol levels, which is the hormone your body makes and releases in response to stress. Excess cortisol triggers your body to conserve energy and to store fat. This natural “fight or flight” response is helpful to have when you are in danger, but can be an obstacle when you are working hard to lose weight.
4. When You Are Tired, You Are Compromised
And let’s be honest, when you are tired, you are probably not going to make the best choices, so you will be less likely to exercise and more likely to choose the wrong foods.
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Do You Lose Weight When You Sleep?
Yes, most people do lose weight when they sleep, but it is usually not enough to show up on the scale the next day. If you do show a 1-to-2 pound weight loss overnight, it is often only water weight that is expended through breathing and sweating, and it will return once you get up and start your day.
Your body does continue to burn calories while you are sleeping, which contributes to the calorie deficit that is much needed to promote weight loss. While you are resting, your body is still active and uses calories to keep your heart beating to circulate blood, your lungs breathing, your organs functioning, and your body temperature steady. The number of calories your body uses while you are at rest to power these types of functions is called your basal metabolic rate (BMR).
Your BMR will differ from other people’s because it depends on things like your muscle mass, gender, genetics, hormone levels, age, and more. People with more muscle burn calories at a faster rate, even when they are resting, and as you get older, your metabolism tends to slow down. Some of these things are outside of your control, but others, like building muscle mass, can help to raise your BMR. You can build up your muscle mass through frequent strength training sessions and eating enough protein.
How Much Weight Do You Lose When You Sleep 8 Hours?
The amount of weight someone loses during 8 hours of sleep depends on their current body weight and their BMR. Most people burn an average of about 0.3 calories per pound per hour while they are asleep. This would mean that a person who weighs 150 pounds would burn approximately 45 calories per hour, totaling around 360 calories over the 8-hour period they were asleep.
To lose one pound, you would need to burn around 3,500 calories, so in the big scheme of things, 360 is a relatively small number of calories and most likely would not be reflected on the scale in terms of pounds lost in a day.
4 Tips on How to Lose Weight While Sleeping
Sleeping on its own will not lead to significant weight loss, but certain habits can help your body burn more calories during the night while you are asleep.
1. Keep A Consistent Sleep Schedule
A study shows that going to bed and waking up at the same time each day helps regulate your body's internal clock and can improve your metabolism and help you maintain a healthy weight. It can also help balance your levels of ghrelin and leptin to keep your appetite in check.
2. Sleep In A Cool Room
Lowering the temperature in your bedroom at night can help your body make more brown fat. Brown fat is a special kind of fat that your body uses to stay warm. Regular fat stores energy, but brown fat burns calories to create heat, so when you sleep in a cooler room, your body has to work harder to keep you warm, which means it burns more calories while you sleep.
3. Avoid Eating Late At Night
Eating right before bed can make it harder for your body to rest properly and can inhibit weight loss. If you eat late at night, your body stays busy digesting food, which can mess with your natural sleep cycle. To give yourself the most advantage in losing weight, it is best to finish eating at least 2 to 3 hours before your bedtime.
4. Manage Your Stress Level
Unfortunately, it is impossible to avoid stress, but high stress levels can lead to poor sleep and weight gain. It is important to find ways to release stress and lower the production of cortisol in your body. Some people practice relaxation techniques like deep breathing or meditation before bed; others find that jogging relieves their tension and stress. There is no one-size-fits-all solution, but it is important you find what works for you and designate time to take care of yourself.
What Is The Best Length Of Time To Sleep To Lose Weight?
If you wish to lose weight, you should maintain a regular sleep schedule that allows between 7 and 9 hours of quality sleep each night. Going to bed and waking up at the same time every day, even on weekends, can help regulate the hormones in your body that control hunger and affect your metabolism.
Sleep is an underrated but important component in creating a calorie deficit to lose and maintain a healthy weight. Combining good sleep habits with a healthy diet, regular exercise, and other healthy lifestyle choices will maximize your weight loss results. When it comes to losing weight, there are many variables that are outside of your control, but getting enough sleep is a fairly easy goal to master.
Do You Need Help With Weight Loss In New York?
Batash Endoscopic Weight Loss Center in Reno, New York, has been helping people lose weight and become healthier for over 30 years. Dr. Steven Batash is a board-certified gastroenterologist with decades of experience and has dedicated his career to providing education and safe, effective solutions to help his patients achieve sustainable weight loss without having to undergo surgery.
The center specializes in advanced, endoscopic procedures like Suture Sculpt Endoscopic Sleeve Gastroplasty (ESG) and intragastric balloon programs and provides treatment plans to each patient that are personalized to meet their needs and circumstances. Set up your consultation today and get started on your journey to improved health! We will be supporting you every step of the way!
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