If you’ve been following a healthy diet and exercising but still aren’t seeing the weight loss results you want, the answer might lie in something you’re overlooking: your sleep. Sleep plays a critical role in regulating metabolism, controlling appetite, and maintaining the energy you need to stay active. Research shows that not getting enough sleep can lead to an increase in weight gain.¹

How Sleep Controls Your Hunger Hormones

Our bodies rely on two important hormones to manage our hunger — ghrelin and leptin. Ghrelin signals hunger, while leptin tells our brain when we are full. When you don’t get enough sleep, the balance between these hormones is disrupted, leading to an increase in ghrelin (hunger) and a decrease in leptin, which is the hormone that makes you feel full.² This hormonal shift can cause cravings for high-calorie foods, making it harder to stick to your healthy eating plan.

How Sleep Deprivation Slows Down Your Metabolism 

Sleep doesn’t just affect your appetite; it also has a direct impact on your metabolism. When we are sleep-deprived, our bodies slow down fat burning and impair glucose processing. Over time, this can slow down your metabolism and increase your risk of gaining weight or struggling to lose it.³ or adults over 50, who are already dealing with a naturally slower metabolism, poor sleep can make it even harder to shed those extra pounds.

How Much Sleep Should You Be Getting?

Experts recommend that adults aim for 7 to 9 hours of quality sleep each night to support weight management and overall health​. This amount of sleep allows your body to properly regulate hunger hormones, repair muscles, and maintain a healthy metabolism. If you’re getting less than this, it might be worth prioritizing sleep in your daily life.

Simple, Practical Tips to Improve Your Sleep 

Here are a few simple tips to help you get the quality rest your body needs to support weight loss:

• Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.

• Create a relaxing bedtime routine: Wind down with calming activities like reading or meditation before bed.

• Avoid heavy meals, caffeine, and alcohol close to bedtime: These can disrupt your ability to fall asleep and stay asleep.

• Make your sleep environment comfortable: Ensure your bedroom is cool, dark, and quiet to promote restful sleep.

Quality sleep is just as important as diet and exercise when it comes to achieving your weight loss goals. By making sleep a priority, you can support your body’s natural ability to regulate hunger, burn fat, and keep your energy levels high.

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1.Nedeltcheva AV, Kilkus JM, Imperial J, Kasza K, Schoeller DA, Penev PD. Sleep curtailment is accompanied by increased intake of calories from snacks. Am J Clin Nutr. 2009;89(1):126-133. doi:10.3945/ajcn.2008.26574

2.Liu S, Wang X, Zheng Q, Gao L, Sun Q. Sleep Deprivation and Central Appetite Regulation. Nutrients. 2022; 14(24):5196. https://doi.org/10.3390/nu14245196

3.Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022; 14(8):1549. https://doi.org/10.3390/nu14081549

Disclaimers: The information provided in this newsletter is for educational purposes only and is not intended to serve as medical advice. Individual results may vary based on factors such as age, overall health, and personal habits. Always consult with a healthcare professional before making any changes to your diet, exercise, or sleep routines. The statements about the role of sleep in weight management have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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