Sleep... is it really a big deal with weight loss?

So my mom always told me growing up that sleep helps you lose weight or not gain extra weight in the sense that it allows your body to rejuvenate. I might be wording it wrong so don't get to crazy with trying to correct me. But I was just wondering? Does sleep effect weight loss when your trying to lose weight? I run on about 4 to 6 hrs of sleep and usually suffer from insomnia most nights. Any sleep tips if that is the case? Besides medication or melatonin doesn't work for me. Thanks

Replies

bendyourkneekatie

I've successfully lost weight massively sleep deprived with a sleepless baby. I have had to be strict with myself as I often want to eat more due to tiredness, but losing the extra weight has helped me feel better and cope with the tiredness better.

ammo7

A lack of sleep could cause you to eat more food to try to keep your energy levels up during the day. In particular, people might be more inclined to choose lots of sugary snacks when they're tired. So in that regard, it would impact your weight. I think that if you just stick to a calorie deficit while you're tired, you would still lose weight.

SLLRunner

northernbelle2 wrote: »

So my mom always told me growing up that sleep helps you lose weight or not gain extra weight in the sense that it allows your body to rejuvenate. I might be wording it wrong so don't get to crazy with trying to correct me. But I was just wondering? Does sleep effect weight loss when your trying to lose weight? I run on about 4 to 6 hrs of sleep and usually suffer from insomnia most nights. Any sleep tips if that is the case? Besides medication or melatonin doesn't work for me. Thanks

Sleep is important for me because if I don't get enough sleep my workouts suffer big time and then I don't pay attention to what I'm doing as far as working hard to stay within my calorie goals. If I get enough sleep, I am alert, I am pay attention to my calories goals for the day, and I do some great workouts.

I can't use Melatonin either. I will fall asleep quickly, but then I keep waking up every hour on the hour or so. I sleep better if I don't eat late at night (let's say after 7) and if I moderate my caffeine consumption throughout the day. I also exercise in the morning and early afternoon because if I do so at night it will keep me awake. Also, I can't take any naps during the day if I want to sleep well at night.

zombiemusicgirl

Whenever I get adequate sleep I feel better. Whenever I feel better, my workout is better and I eat better. When I don't sleep well, I find myself unreasonably hungry. Like, garbage compactor, cookie monster, blerch style hungry. Some people function just fine with less sleep. I am not among them.
As long as you don't surpass your calories, you shouldn't gain weight. If you are in a deficit, you should lose. I have also experienced heightened water retention and bloating when over tired. But again, some people are ok on less sleep.
I hope you are able to find some solution to your insomnia - I have had bouts of it as well. Mostly short lived though. Maybe see if there is some pattern in your life when it pops up? Or see a specialist. The second one is probably the better suggestion.

northernbelle2

Thanks for the replies everyone... that might be it that I feel more hungry and sluggish when I haven't been sleeping. And it defiantly seems to impact my workouts now that I think about it! So maybe that's why I haven't noticed much of a change in my weight if my workouts are sluggish on the days I haven't really been sleeping

lintilla42

Lack of sleep can mess with your hormone levels. Two of the hormones it affects are leptin and ghrelin. Leptin is known to suppress appetite, and ghrelin to enhance it. As you may have guessed, lack of sleep increases your ghrelin levels and reduces your leptin levels, which could lead to the munchies! (source)

To get better sleep - have you been evaluated for any sleep disorders? Restless leg syndrome and sleep apnea are both fairly common and underdiagnosed. Mental health disorders, like depression and anxiety, can also affect the quality of your sleep, and treating those can relieve the insomnia. Even stuff like acid reflux can disrupt your sleep!

Barring that, pay attention to your sleep hygiene. Make sure you switch off all screens (phone, PC, TV, etc.) at least an hour before bed, and do something relaxing, like reading a book, taking a shower/bath, talking to a partner, etc. Also, try not to eat or exercise just before bed, limit caffeine in the afternoon, and avoid alcohol.

Best of luck to you!

Ashtoretet

Sleep is extremely important for pretty much every aspect of your health. It also curbs appetite which helps stay on track for weight loss. And your body takes longer to recover from workouts if you don't get enough sleep.

random5483

Sleep does not directly help you lose weight. In fact, you burn more calories when awake than when asleep. However, as others have stated, sleep is very important for overall help. Lack of sleep can have several negative consequences. While lack of sleep might not be a direct cause of weight gain, it can indirectly result in it.

aspdenbrae

I can go through the biological process if you want but most people hate it when I do that lol. They call me Sheldon Cooper behind my back lol.

Short answer, yes it matters, 8 solid hours keeps your various hormone levels in check.

Think of it this way, to torture people a very productive tactic is to deprive them of sleep, it screws people up worse than physical suffering. Your brain needs rest.

Cahgetsfit

zombiemusicgirl wrote: »

Whenever I get adequate sleep I feel better. Whenever I feel better, my workout is better and I eat better. When I don't sleep well, I find myself unreasonably hungry. Like, garbage compactor, cookie monster, blerch style hungry. Some people function just fine with less sleep. I am not among them.

Me too!!!! I have to sleep at least 7 hours per night. 8 is optimum and 9 is wonderful but rare.

When I'm tired I am more prone to eating more cr@p too.

Kalikel

I just posted about this in another thread. YES, I believe that sleep is important for my weight loss. When I get enough sleep:

- I lose more weight.
- I can eat more.
- I am less hungry.

They've just begin to scratch the surface of everything that happens while we sleep. But our bodies need it for a reason! Things are happening while we do it. One or more of those things are important for weight loss. That's my opinion.

PinkPixiexox

I believe (though I'm no expert) that lack of sleep could potentially cause over-eating throughout the day to make up for the lack of energy you have. I may be wrong, but this does make sense logically.

threadmad

aspdenbrae wrote: »

I can go through the biological process if you want but most people hate it when I do that lol. They call me Sheldon Cooper behind my back lol.

Short answer, yes it matters, 8 solid hours keeps your various hormone levels in check.

Think of it this way, to torture people a very productive tactic is to deprive them of sleep, it screws people up worse than physical suffering. Your brain needs rest.

Shucks. I was looking forward to your explanation. LOL

soulofgrace

aspdenbrae wrote: »

I can go through the biological process if you want but most people hate it when I do that ...

I actually like those explanations, but try not to use too many big words