Why is sleep important for weight loss?

The link between sleep and weight loss may not be obvious at first, but evidence has shown that a very strong connection exists between the two. Disrupted sleep patterns impact the body’s intricate hormone balance, which regulates hunger, energy and metabolism.  

In this article, we’ll explore how getting a good night’s rest can aid weight loss and why a lack of sleep can actually make losing weight more challenging.  

The sleep-hormone connection 

Our appetite is controlled by a complex system of hormones called neurotransmitters which act as chemical messengers to the brain. One of these neurotransmitters (ghrelin) is known as the ‘hunger hormone’, signalling to the brain that it’s time to eat, while another neurotransmitter (leptin) contributes to feeling full.  Throughout the day, the body naturally increases and decreases the levels of these neurotransmitters, making us feel hungry or full.  

Poor sleep suppresses the body’s production of leptin, leading to increased food cravings, particularly foods that are high in?calories and carbohydrates. 

How many hours of sleep is required for weight loss? 

While it can vary from person to person, the NHS advises adults should aim for between 7 – 9 hours of sleep every night. Studies have shown that any less than six hours a night can interfere with weight loss efforts - even when people are following a calorie-restricted diet. 

Benefits of sleep for weight loss 

Here are five key reasons why sleep is great for weight loss: 

Boosted metabolism 

Regular, good quality sleep can help maintain a more efficient metabolism, supporting effective calorie burning and the reduced risk of weight gain. 

Improved appetite control 

The hormonal imbalance caused by poor sleep often leads to overeating and difficulty resisting foods high in salt, sugar and carbohydrates. Getting adequate sleep helps balance these hormones, making it easier to control food intake and resist cravings, which is essential for weight management. 

Increased physical activity 

We all know how a bad night’s sleep can leave us feeling heavy and lethargic. Regularly getting 7 – 9 hours of good quality sleep can, in turn, make us feel reenergised and refreshed. Your brain produces more motivation-boosting chemicals that make exercise feel rewarding rather than a slog, motivating you to be physically active for longer during the day.  

Reduced stress and emotional eating 

Sleep directly impacts mood and stress levels, with a lack of sleep often causing irritability, anxiety and increased stress. Heightened stress levels increase cortisol, a hormone that can trigger cravings for junk food, referred to as emotional eating. After a good night’s sleep, people are generally better equipped to manage stress and avoid unhealthy eating habits driven by emotions. This allows for a more balanced approach to food choices, which supports weight management and healthier lifestyle habits. 

Reduced fat storage 

While you sleep, your body is busy repairing and restoring itself, helping to regulate various bodily functions, including fat storage. When sleep-deprived, the body produces higher levels of cortisol, a hormone associated with fat storage, particularly around the abdomen. Heightened cortisol levels not only make it harder to lose weight but can also lead to increased fat retention. By getting enough rest, the body maintains healthier cortisol levels, reducing the tendency to store fat. 

Tips for improving sleep for weight loss 

If you’re looking to improve your sleep for better weight management, consider these tips: 

• Avoid alcohol and caffeine at least four hours before bedtime 

• Create a dark, quiet and cool environment to optimise chances of a good night’s sleep 

• Establish a regular bedtime routine and stick to it 

• Avoid intense exercise or physical activity just before bedtime 

• Limit the use of screens such as phones or laptops when in bed 

 Register with LiveWell Dorset 

The team at LiveWell Dorset know all too well how important a good night’s sleep is for your physical and emotional wellbeing. If you’re struggling with weight loss and feel poor sleep may be part of the problem, register with us today and our team of coaches will work with you to create a personalised plan tailored to you and your health goals. We’ve helped people across the whole of Dorset live happier, healthier lives and we’d love to help you too! 

Further reading 

• Catch some ZZZZs 

• Why a low carb diet could be causing you sleep problems 

• Finding it hard to manage your weight?