If you’re starting out on a health and fitness journey or are on your way to achieving your fitness goals it’s likely you’re focusing on or doubling down on increasing exercise, reducing processed foods, avoiding sugary drinks. Which is exactly what you should be doing, we are big advocates of sustainably achieving your fat loss and fitness goals with tactics like these.
However, another important aspect of achieving your goals that is often overlooked is getting the right amount of and good quality sleep. Getting adequate and quality sleep is essential for weight management as it affects several hormonal and metabolic processes that regulate appetite, energy intake, and expenditure.
Here are some ways in which sleep helps with weight management:
- Hormonal regulation. Sleep plays a crucial role in regulating the hormones that control appetite and metabolism. Lack of sleep can cause an increase in ghrelin, the hunger hormone, and a decrease in leptin, the satiety hormone, leading to increased appetite and food intake.
- Reduced cravings. Sleep deprivation can increase in cravings for high-fat and high-carbohydrate foods, leading to overeating and weight gain.
- Improved insulin sensitivity. Lack of sleep can lead to decreased insulin sensitivity. Insulin is a hormone that regulates blood sugar, so if your body is less sensitive it can make it harder for the body to regulate blood sugar levels. This can lead to an increased risk of type 2 diabetes and obesity.
- Increased energy. Lack of good sleep can also lead to a lack of energy, as the body conserves energy to cope with the lack of sleep. This can lead to weight gain over time.
- Better mood and reduced stress. When you don’t get enough sleep your general mood and stress levels are affected, which can lead to emotional eating and overeating.
By getting proper and quality sleep you can help your body support all the right processes that regulate appetite, energy intake, and expenditure making it much easier for you to hit your fitness and health goals. Some other benefits of getting good sleep are:
- Improved memory
- Enhanced focus and concentration
- Boosts your immunity
- More energy
- Helps maintain a healthy weight
- Lowers stress levels
- Reduces risk of heart diseases
- Reduces inflammation
Therefore, it is essential to prioritize getting enough sleep as part of a healthy lifestyle.