Did you know getting enough sleep and managing your stress is key to achieving your weight loss goals? Sleep and stress management go hand in hand. We've all heard you should get at least X hours of sleep, but oftentimes there's no explanation behind why sleep is actually important. Well, I'm here to provide that explanation!
The Link Between Sleep and Weight Loss
Adequate, quality sleep is important to weight loss for several reasons. First, to lose weight, you must be in a calorie deficit, which by itself is stressful for your body. By not getting enough sleep, you are only adding to the stress your body is enduring, making weight loss more difficult. Second, sleep helps your body manage stress and hormones. Without enough quality sleep, you may find yourself “tired and wired”, more susceptible to cravings, and unable to manage your stress as well during the day. Lastly, sleep helps your body heal, both from the normal stress of our daily routines, and any added stress, such as a gym workout.
How Much Sleep Do You Need?
Research shows that the ideal amount of sleep varies from person to person, however experts recommend you get 7+ hours of sleep each night. Some people feel more rested and productive after 10 hours of sleep while others feel completely rested after six hours. If you’re not getting enough sleep, you won’t feel as focused, won't have as much energy, and overall won't be able to perform your best.
Although you may struggle with falling and/or staying asleep, there are a good amount of things you can do to help. Try a few (or all) of the tips from the below list.
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Create a relaxing bedtime routine that you follow at the same time each night
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Decrease screen time before bed
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Work on decreasing your stress levels during the day
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Avoid caffeine in the afternoon
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Avoid naps in the late afternoon/evening
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Consume some carbohydrates a while before bed
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Sleep in a cool, dark room
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Exercise at least a few times a week
A relaxing bedtime routine can help you wind down in preparation for sleep. The bright light from screens can hinder your ability to fall asleep, so it's a good idea to put these away closer to bedtime. Reducing stress during the day may not be the same for everyone; it can look like setting aside time for a hobby, exercising, or just recruiting more help from your spouse with responsibilities around the house.
Consuming carbohydrates a while (not right before) bed naturally shuts off cortisol production, which is key because low cortisol levels help with falling asleep. Trying to sleep in a hot room sucks. A cool, dark room is key to falling asleep and staying asleep. Lastly, exercising at least a few days a week helps both with energy during the day and staying asleep at night. In my own experience if I don't exercise for two weeks I'm not as tired and wake up several times during the night.
Key Points to Remember
Sleep is important for stress and cortisol management along with healing and recovery. Without enough adequate sleep, you may find your weight loss less effective. While this may vary from person to person, experts say you should shoot for 7+ hours of sleep per night.
