Poor sleep disrupts hormones, increases appetite, and slows metabolism, making weight loss harder. Learn how better sleep hygiene can support your health goals.
Discover how sleep quality impacts weight management and practical tips to improve your sleep hygiene for better health.
How Sleep Affects Weight Management
Sleep is more than just rest—it’s a critical factor in maintaining a healthy weight. Research shows that poor sleep disrupts the balance of hormones like ghrelin and leptin, which regulate hunger and satiety. According to a study published in the Annals of Internal Medicine, sleep-deprived individuals experienced a 55% reduction in fat loss compared to those who slept well.
Dr. Matthew Walker, a sleep scientist and author of Why We Sleep, explains, ‘When you’re sleep-deprived, your brain’s reward centers become more active, making you crave high-calorie foods.’ This biological response can sabotage even the most disciplined diet plans.
The Hormonal Impact of Poor Sleep
Lack of sleep increases ghrelin, the hormone that signals hunger, while decreasing leptin, which tells your body you’re full. A 2022 study from the University of Chicago found that participants who slept only 4 hours a night consumed an extra 300 calories per day compared to those who slept 8 hours.
Dr. Eve Van Cauter, a leading researcher in sleep and metabolism, stated in a press release, ‘Sleep deprivation creates a perfect storm for weight gain by altering the hormones that control appetite and energy expenditure.’
Actionable Tips for Better Sleep Hygiene
Improving sleep quality doesn’t require drastic changes. Start with these simple steps:
- Set a consistent sleep schedule, even on weekends.
- Create a calming bedtime routine, such as reading or meditating.
- Limit screen time at least an hour before bed to reduce blue light exposure.
- Keep your bedroom cool, dark, and quiet.
By prioritizing sleep, you can support your weight management goals and overall health.
