Why is healthy sleep so important:
- Poor Sleep Causes A Lower Metabolic Rate: Less than 5.5 hours of sleep per night makes it 55% harder to lose weight.
- Poor Sleep Makes Your Hungrier: Sleeping less than 6 hours per night can affect hormones that control hunger and appetite. Specifically, it increases ghrelin (which increases appetite) and decreases leptin (which signals feelings of fullness). Poor Sleep Contributes To Weight Gain:
- Sleeping just 6 hours per night can contribute to excess body fat, putting many at a higher risk of obesity.
- Women who slept 5 hours or less weighed 5.4 lbs more than those who slept 7+ hours per night.
- 7+ hours of sleep per night can aid in weight loss by improving hormone regulation and reducing cravings for unhealthy foods.
The Sleep Goal:
Aim for 7+ hours of uninterrupted sleep per night. This helps regulate the hormones Ghrelin and Leptin, which control appetite and hunger. Quality sleep can support weight management and overall health.
Sleep Hygiene:
- Go to bed at the same time every night.
- Wake up at the same time every morning, even on weekends!
- Reduce or avoid phone scrolling or electronics 1 hour before bed. If you must, set your device to Blue Light Filtering.
- Sleep in a dark room, using black-out shades if necessary. Eliminate electronic sources of light (clocks that are too bright, TV power buttons, etc.)
- Ensure your bedroom is cool, quiet and comfortable. Consider using earplugs, eye masks or white noise machines if necessary.
- Mind your evening habits: avoid large meals, caffeine and alcohol before bed.