The Connection Between Sleep and Weight Management

The Importance of Sleep

When we think about weight management, exercise and diet are usually the first things that come to mind. However, one important factor often overlooked is sleep and its role in managing weight.

Lack of sleep doesn't just impact our weight—it plays a crucial part in our body's recovery and rejuvenation. Good sleep helps your body heal, both physically and mentally. Adults should aim for seven to nine hours of sleep each night for optimal health.

The Science Behind Sleep and Weight

If you’ve been trying to reach a healthy weight but aren’t seeing the results you hoped for, your sleep schedule might be the culprit.

Do you ever find yourself craving a snack in the evening? That’s your body asking for energy to stay awake when it should be recharging. One of the healthiest ways to restore your energy is through sleep. The less you sleep, the more likely you are to crave processed foods high in saturated fats, salt, and sugar. Lack of sleep also increases hormonal levels of ghrelin, which can boost appetite, making it more likely you’ll be reaching for the fridge at night.

Poor sleep can impact your weight, and weight gain can further disrupt your sleep. To avoid this cycle, try establishing a healthier nighttime routine.

Common Sleep Issues in Adults

Alcohol

＋

Alcohol is a common cause of insomnia. It affects your nervous system, slowing down your brain and impacting your body clock. While a glass of red wine might make you drowsy, it can also disrupt your sleep. You might wake up in the middle of the night and find it hard to get back to sleep. Or you might wake up in the morning still feeling tired.

Stress

＋

Stress can greatly affect your sleep, whether it’s work, family, or a lingering worry. If you find yourself stressing day and night, it might be time to explore relaxation techniques. Remember, stress not only impacts your sleep but can also affect your blood pressure and mental health.

Lack of exercise

＋

Your body needs sleep to recharge, but it also needs activity during the day. Not moving enough can make it hard for your body to settle down at night. Finding the right balance is key. Too little exercise means poor sleep, while too much can leave your body too tired to recover properly.

Also read: 10 Easy Ways to Incorporate Exercise into Your Daily Routine After 40

Diet

＋

What you eat directly affects your sleep. Eating processed foods high in saturated fats can affect your energy levels, disrupt sleep, and impact your weight. These foods often lack essential nutrients your body needs for a good night's sleep and contain tyramine, an amino acid that stimulates the brain.

Related article: The Power of Mindful Eating

Caffeine

＋

Caffeine is well-known for keeping us awake. It blocks sleep-inducing chemicals in the brain, which is why many people enjoy it in the morning. Caffeine can also increase stress and keep your mind racing, especially when trying to sleep.

Sleep Disorders

＋

Sometimes, a lack of sleep isn’t quite as simple. Experiencing regularly disrupted sleep could indicate a sleeping disorder. Factors such as prescription drugs, chronic conditions, mental disorders and genetics all contribute to your chances of experiencing a sleeping disorder. Speak to your healthcare professional if you’re showing sleeping disorder symptoms.

Underlying health conditions

＋

Certain health conditions, like heartburn, flu, diabetes, and anxiety, can make it uncomfortable to sleep. It might be related to an underlying health issue if you're struggling.

Practical Tips for Improving Sleep

Stop looking at your phone an hour before bed

In the age of technology, one of the issues we have at night is putting our phones down. We’ve all been caught in the trap of mindlessly scrolling, and before we know it, an hour has passed – an hour that could’ve been spent sleeping and recharging. To avoid this, it’s best practice to avoid looking at your phone around an hour before bed, not only does this tackle the endless scrolling issue, but it also means you’re not affected by the blue light from your screen, which your body can mistake for sunlight.

Man sleeping happily with his phone on the bedside table

Avoid drinking alcohol most evenings

Having a drink in the evening isn’t uncommon, and the occasional drink shouldn’t disrupt your sleep too much. However, if you find you can’t enjoy a deep sleep regularly, it may be time to think about how much alcohol you’re consuming, and whether cutting down could benefit your sleep and your weight.

Don’t drink caffeine in the evening

If you’re struggling to sleep, cut off all caffeine before the evening, maybe even late afternoon if you’re still buzzing slightly when it’s time to wind down. Caffeinated drinks may also contribute to weight gain because many of them, such as energy drinks, contain high amounts of sugar.

Lady lying away in bed looking at a coffee mug on the bedside table

Practice good sleep hygiene

Keeping up with your sleep hygiene will ensure you go to bed feeling comfortable and satisfied. This includes brushing your teeth before bed, maintaining general hygiene with regular baths and showers, regularly changing your bed sheets, and keeping your bedroom well-ventilated.

Wind down before bed with relaxation techniques

If you are doing household chores or working until the very last minute, then climbing straight into bed, it’s highly unlikely that you’ll fall asleep anytime soon. The body needs time to relax and wind down before fully drifting off into a peaceful sleep. Once you’ve decided it’s time to get ready for bed, try letting your mind ease with light reading, meditation, or other relaxation techniques. You’ll find yourself much more at peace once it’s time to turn off the lights for the night.

Weight Management Strategies

Now that you know how to prepare for a proper night’s sleep to improve your weight loss, it’s time to focus on what you can do in the day to not only get into the right mindset for a successful weight loss routine but also contribute towards a better night’s sleep.

Maintain a balanced diet full of nutrition

You don’t necessarily need to cut out your favourite foods if you believe your diet is having an impact on your fitness and sleep. Maintaining a balanced diet is crucial and will have a more positive impact on your overall health and well-being than trying to keep up a strict diet.

Regular physical activity

As we mentioned before, getting proper sleep requires us to use enough of our energy during the day. If we don’t burn enough calories, we not only find it difficult to sleep, but we also find it difficult to lose weight – and both sleeplessness and weight gain have an impact on one another.

Staying Hydrated

The human body is believed to be around 60% water, so understandably, we need to constantly stay hydrated to keep going. However, a lot of us still don't drink enough water daily, which can affect our health in the long run. Mature adults lose approximately 2.5 to 3 litres of water a day, with one of those litres being lost during the night. So we need to drink water throughout the day to keep our bodies functioning.

How can I balance sleep and weight management with a busy lifestyle?

It can be challenging, but prioritising sleep and making small, sustainable changes in your routine can make a big difference. Plan meals and physical activity, set a consistent bedtime, and create a sleep-friendly environment to support both good sleep and weight management.

Working Together with Your Local Rowlands Pharmacy

There’s always help just around the corner at your nearby Rowlands Pharmacy. Visit us in-store for professional advice and guidance on the best sleep aid supplements for you.

If you’ve had trouble sleeping for a prolonged period, speak to a pharmacist to find out how they can support you. If nothing you try seems to be helping, it’s time to consult your doctor, who may recommend CBT, more medication, or a sleep centre.

Icons of the weight Loss Injection, bathroom scales, and weights