How many hours of sleep do you get? Is it really relevant to weight loss?
omakase619
Posts: 226 Member
In the past I noticed when I get 8 hrs, vs 5 hrs I see better weight loss results the next morning.
Example: I weighed myself in the morning one day with 5 hours of sleep there was no change, then I went back to sleep for another 2 hrs then weighed myself and saw a 2 lb difference?
So now I'm a firm believer in getting plenty of sleep.
Example: I weighed myself in the morning one day with 5 hours of sleep there was no change, then I went back to sleep for another 2 hrs then weighed myself and saw a 2 lb difference?
So now I'm a firm believer in getting plenty of sleep.
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Replies
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I don't think it was the sleep...don't get me wrong, sleep is important to overall health...but body weight fluctuates wildly throughout the day and day to day and weight loss isn't a linear thing.4
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You probably peed. I DO NOT believe that a single night's sleep -- good or bad --- can affect the next day's weight. But I'm a VERY FIRM believer that good sleep habits and getting enough sleep are super important to reaching and maintaining a healthy weight.5
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I'm guessing you also went to the bathroom both times... that's likely where the weight loss came from.
Don't know if it helps in the sense of your metabolism or anything, but my personal experience is that, if I'm lacking sleep & tired, I'm more likely to overeat.2 -
Weight fluctuations happen.
Too little sleep can cause stress hormones to increase which increases hunger. Increased hunger causes some to not stick to their calorie goal.2 -
To put it simply, adequate sleep is relevant to overall health, not just weight loss. There are so many benefits of getting adequate sleep and the effects on metabolism and weight are only a piece of the puzzle.
Your example, however, was probably coincidental. I don't believe you can lose two pounds just by sleeping an extra two hours. That was probably just a fluke.
To answer your question, I always aim for at least 7 hours. But, I usually end up with 8 or 9 hours of sleep on average.2 -
I often wake up at 5:30 on a Saturday, go to the bathroom, weigh myself, drink a glass of water, go back to bed, and when I repeat the wake up routine at 8:00 when I get up for the day I'm down .5-1 pound from 2.5 hours before. I've always thought that drinking the glass of water cause me to lose more weight on the second trip to the bathroom than I took in via water the first time. The weight the second time is usually what has match the overall trend in the previous few days, not necessarily a new low.2
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I've noticed the same phenomenon. I think it has to do with water retention. I find on nights when I get crap sleep (less than 5-6 hours) my wieght is either the same as it was at bedtime (I do sometimes weigh at the end of the day out of curiosity) or even a lb or two higher. If I get adequate sleep (6-8 hours for me), it's back down to where it should be. I don't know why I retain water when I'm tired, but I do.
That said, any "gain" (or lack of loss) is corrected within a day or two of getting better sleep.1 -
whats this thing you call sleep? 5 hours for me- actually ASLEEP and not tossing turning or lying awake is unheard of. which is also why i laugh at my fitbit every morning when it tells me i slept 6 hours. yeeeeeeah. ok. LMAOOOOOOOOOOO
lost 80 pounds in 2 years.
yes i need more sleep. maybe it would help maybe not but.... my body is, apparently, anti-sleep LOL0 -
Most people weigh less in the morning, and if morning is a bit later, it can be a bit less still.
Interestingly, when you lose weight, you exhale most of it, though lots of people think you lose it through your excretory system. (You can look it up.) So, you burn calories, and exhale a good bit of the results, just like smoke out a chimney. There's a lot of exhaling overnight, and (for most of us) no new intake during that time.
Also, you lose water when you exhale, in the form of moisture, and you probably sweat a bit, too. Unless you drink water during the night, you're likely to be at your most dehydrated in the morning, and more sleep time means more dehydration.
That said, I have to admit that the main way good sleep affects my weight loss is that I'm more likely to get crave-y, and more likely to have limited self-control, if I haven't had enough sleep. That part wouldn't address your question, though.
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I have been sleeping poorly for weeks now and cannot determine the cause.
In the past I could sleep 9-10 hours if left alone to do so, but anymore I am lucky to get 5.
For me lack of sleep = less patience, less clarity and decreased decision making skills. This shows in less than stellar meal and snacking choices.
My weight loss has slowed significantly but I am also less than 20 pounds from goal so it is likely to be slower now anyway.
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Even if you eat the exact same diet as your friend, if you're not getting the sleep your body needs, you won't drop as much fat as them. A recent study from the University of Chicago compared the weight-loss results from sleeping eight and a half hours per night versus only five and a half hours per night - from https://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=3&cad=rja&uact=8&ved=0ahUKEwiLtPvfps_RAhXnyVQKHfguD_EQFgglMAI&url=http://www.womenshealthmag.com/weight-loss/sleep-weight-loss&usg=AFQjCNE7-Utx2YtvsrrsjhMOJlT0blEHJg&sig2=ksxMFLivbZQWjxmJ6I5fbg4
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No sleep = no weight loss for me.0
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Sleep is crucial for me to keep my NEAT up (non-exercise activity thermogenesis; the calories I burn by standing up, walking places, playing with my kids, etc.) When I don't get enough sleep, my activity level suffers. Also, lack of sleep = elevated cortisol levels = water retention.
That said, what you observed was likely just a factor of peeing out and/or exhaling some extra water weight. A typical person "loses" about 5 pounds between going to bed at night and their morning post-pee weigh-in.1 -
When you are sleep deprived, you are hungrier. It's ghrelin levels.
Sleep well and you'll have a better chance at not being hungry.
As far as the extra few hours and the drop? Idk. If I get on my scale 3 times in 10 minutes it's not uncommon to see a 1-3 pound variation.
Track the trend!
ETA- I usually get 8-9 hours of sleep. It's poor though.1 -
Good, sleep is the most important thing in weight loss, mental health, stress levels on and on. So important that sports teams around the world monitor and force breaks, sleep rest to ensure players stay at the top.
The link is real to obesity and lack of sleep. Reports and grouping of various sleep studies have found not sleep will give you about 385 add calories to your diet each day. Link
I know from experience in the military and after that sleep = to weight gain, confusion and lack of care.
The weight loss is due either to fluid or you are eating so little your body is starting to cannibalize your muscle tissue. Happens a lot in weight lifters.
So yes, quantity and quality of sleep do matter. Its how your brain uses the newly discovered central nervous system lymphatic vessels to get rid of toxins and inflammation. That is why you feel foggy and almost drunk when you are awake for a few days. Link from PopSci
hope it helps
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I tend to get around 8-9 hours a night. I have insomnia, but I am medicated for it so I do sleep pretty well. I have noticed that when I don't sleep well, I am more stressed which can lead to water retention and stress eating. This is only my personal experience.0
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GuitarJerry wrote: »Just a comment about losing weight through exhaling. This is true, but only when you exert effort. You cannot just sit on the couch and breathe. That doesn't produce fat loss. Exhaling through exercise or effort of some sort produces that effect. But, yes. The majority of weight loss comes out of your breath in the form of, I think, C02. There's an interesting Ted Talk about it. You can google it if interested. It's pretty fascinating.
Of course you burn more calories when moving vigorously. But the calories you burn just by being alive (BMR) also leave your body mostly by exhalation - even when you're just sitting on the couch, or sleeping.1 -
I normally lose 2lbs during the night regardless of how much sleep I get.
But that being said, lack of sleep can impact weight loss. If you are tired it is harder to resist temptation. Being tired is a form of stress and stress eaters will tend to eat more when they are tired. And lack of sleep can cause you to move less throughout the day, resulting in fewer calories burned than you would burn if you had sleep.0 -
Hmmm, when I am exhausted or sleep deprived I drink extra coffee which seems to make me less hungry!! Not sure that rule applies universally.0
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