If you’re living with obesity, you’re seven more times likely (WebMD) to be living with obstructive sleep apnea. Sleep apnea is common amongst those living with obesity, and the dream of an uninterrupted night’s sleep is simply that, a dream.
It’s important to recognise how important sleep is, and how lack of sleep can prevent weight loss and cause weight gain. A study published in April 2022, Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance thought it was “important to explore sleep routines that could enhance the efforts of obese and overweight people to lose weight, maintain their weight loss, and improve their overall health”.
The Sleep Weight Loss Connection
Sleep has a direct impact on hormones such as leptin and ghrelin which control a person’s appetite. Getting enough sleep regulates these hormones, so if you’re not getting enough sleep at night, you’ll find yourself feeling hungry and craving snacks, particularly if you’re tired or exhausted during the day. It’s seen as a reason to eat.
It’s not just hormones that are affected by your sleep either, but the body’s metabolism works better than those who have less sleep. When a person gets enough sleep, the body is better at regulating glucose (processing sugars).
If you’re not getting enough sleep because of your weight, it might be the lack of sleep that is actually contributing to you gaining weight or being unable to lose it.
Feeling Sluggish
Physiologically, not getting sufficient sleep can alter how your body works, in ways I’ve explained above. But feeling constantly tired and sluggish is also a common excuse to not be as active as you should be. If you’re constantly tired, you’re less likely to get up early to go for a walk, or even be active throughout the day, seriously lacking in motivation.
This isn’t only bad for the body, but it’s also bad for the mind. Being active is important for your physical and mental health, but not getting enough sleep can hinder both. And if you’re feeling stressed, this has also been shown to affect how you sleep, a never-ending cycle. Ensuring that you are getting sufficient physical activity levels will also help aid your sleep at night, the more you move, the better you’ll sleep.
Avoiding Alcohol for Sleep
While alcohol may seem to help some get to sleep easier as it is a depressive that works to relax the central nervous system, its effects on the sleep cycle are disruptive and should be avoided. You may find yourself waking up periodically throughout the night, disrupting your normal sleep patterns, and causing you to be unnecessarily tired the next day (and maybe hungover).
If you’re living with obesity or are trying to lose excess weight it is already challenging, there is no need to make the challenge harder by introducing other elements such as alcohol. Remember that alcohol is also very high in ‘empty’ calories and can lead to weight gain or prevent weight loss just like not enough sleep can.
Weight Loss Domino Effect
As you embark on your weight loss journey, you might notice a delightful domino effect – shedding excess weight can lead to improved sleep. But with sleep deprivation being a major barrier to weight loss (and often a reason for weight gain) it’s important to talk to a professional who will be able to offer you the level of help and support that you need to achieve meaningful weight loss that is sustainable long-term. Our resident health coach Meredith can tell you more.