The Importance of Sleep

SusanMFindlay

The night before last, we were traveling and stayed in a hotel with our two young children. The baby refused to sleep by himself (and I didn't want him to keep the whole hotel awake with his screaming) so I wound up spending the entire night cuddling him while he slept on me. I got basically no sleep.

The next day, I was (unsurprisingly) exhausted. Whereas I usually get at least 15,000 steps/day without even trying, I only cracked 10,000 with concerted effort and a relatively long family walk. Basically, the lack of sleep killed my NEAT - which is usually very high. For me, every 1,000 steps burns about 50 calories. Even with that long walk, I burned at least 250 calories less than usual. If I hadn't taken it, I probably would have burned 500+ calories less than usual.

Moral of the story: Getting enough sleep is really really important if you want to lose weight (and, if you weren't already aware, non-exercise activity can really add up). If you don't get enough sleep, you'll likely reduce your daily calorie burn without even realizing it. I only have numbers to share because I wear a FitBit. I would never have guessed the numbers were as big as they turned out to be.

leanjogreen18

"Laboratory studies show that sleep restriction leads to hormonal alterations, which may favor an increase in calories intake and a decreased energy expenditure and ultimately lead to weight gain".

From here...
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

I totally agree Susan it seems when I don't get enough sleep I have zero energy and that leads me to try to get more energy from food which CAN lead some to overeat. Also you are not "on your game" so to speak which can also cause mindless eating or lack of movement.

ninerbuff

What most people don't know about sleep: This is the time where you burn the most body fat. At rest, fat is the primary source of fuel, so the less you rest, the less percentage of body fat you burn.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

sardelsa

While lack of sleep can affect energy levels, and cause some people to graze/eat more... I have had no issues losing weight (and body fat) while sleep deprived. Maybe it's because I was nursing more in my case? Who knows. I am even bulking while sleep deprived. So honestly, meh, for me sleep is not a super important factor in reaching my goals it seems!

RoxieDawn

Lack of proper sleep for me effects my recovery, energy levels, mood and appetite if I am deprived for a long period of time..

Also a calorie deficit affects my sleep more but I do adjust somehow. When bulking I do sleep better..

While I am a woman nearing 50 and the amount of sleep I need to function is probably lower than most. I do try but no always meet my min. again somehow I am able to adjust.

Iknewyouweretrouble

ugh i'm screwed. fitbit said 4 hours, 2 hours, 3 hours the past 3 days.

goldthistime

Iknewyouweretrouble wrote: »

ugh i'm screwed. fitbit said 4 hours, 2 hours, 3 hours the past 3 days.

Hope you get a proper night's sleep tonight.

I'd find something to be emotional about if that were me. Lack of sleep not only affects my energy levels and food choices but causes me to look for "reasons" to get angry or feel hurt.

Christine_72

Iknewyouweretrouble wrote: »

ugh i'm screwed. fitbit said 4 hours, 2 hours, 3 hours the past 3 days.

I'm sending the sleep fairy to your house! I'd be a hangry zombie on that amount of sleep.

daniip_la

I can definitely tell that my weight loss suffers when my sleep suffers. I've been on vacation the last week, and I barely sleep when I'm on vacation (weird thing where I can't sleep unless I've run myself ragged via work). I make poor food choices and don't move nearly as much when I'm this low on sleep.

Ready to get back to my usual schedule so I can sleep again.

Maxematics

Sleep is very important and I've noticed that if my deficit is too steep, my sleep quality suffers. I was bulking for the past few months and averaged 8 to 9 hours of sleep, sometimes 10. I've been cutting off a few pounds for the past month or so and lately I've been at 7 hours or just shy of it, waking up frequently during the night, regardless of how hard I've worked that day. I've been trying to keep my deficits at 250 or less due to it and sometimes that doesn't even help as well as it should.

CooCooPuff

I am so glad my issue is trying to stay awake. I'd gladly take sleeping early on New Year's Eve over not being able to sleep. Sorry about the rough night, OP

sardelsa

Maxematics wrote: »

Sleep is very important and I've noticed that if my deficit is too steep, my sleep quality suffers. I was bulking for the past few months and averaged 8 to 9 hours of sleep, sometimes 10. I've been cutting off a few pounds for the past month or so and lately I've been at 7 hours or just shy of it, waking up frequently during the night, regardless of how hard I've worked that day. I've been trying to keep my deficits at 250 or less due to it and sometimes that doesn't even help as well as it should.

Oh @Maxematics that is awesome... I am so jealous... you must have had so much energy! Losing weight was fine but I find bulking is that much more difficult on lack of sleep... my workouts suffer here and there and I feel like I am just getting by. Unfortunately I can't change the sleep situation very much. Good luck on your cut!