Quality sleep is crucial for overall wellness. During the sleep cycle, the body rests and repairs itself. As a result, there is a reduction in stress, an increase in energy, enhanced hormone production, and more. Patients who suffer from obesity are at a much higher risk for sleep deprivation.
Here, we discuss how sleep can improve a healthier lifestyle by losing weight, and discuss how undergoing treatment at our facility can improve your quality of life – physically, emotionally, and psychologically.
How Obesity Relates to Sleep Quality
Patients who are overweight can have a more difficult time resting comfortably during sleep. Additionally, obesity can place excess stress on the body. As a result, the additional stress affects the quality of sleep. In other cases, patients struggling with obesity may be more likely to develop heartburn or other conditions that could avoid having a restful night.
It makes sense that obesity could lead to poor sleep. But it also works the other way around. In fact, quality sleep leads to improved metabolism, stress management, hunger reduction, and more. Therefore, a lack of sleep can actually result in increased body weight.
Together, obesity and poor sleep quality can have a serious negative impact on your work, your mood, and your level of energy, including your mood and thoughts.
Obesity and Sleep
One of the leading causes of obstructive sleep apnea is obesity. When gaining weight, the soft tissues near the back of the throat can become enlarged. When the body relaxes, these tissues can actually collapse over the airway and significantly reduce the amount of oxygen the body receives. Untreated sleep apnea can ultimately lead to a host of serious health complications, including heart disease, diabetes, stroke, and more. In many cases, losing weight is the only treatment necessary for eliminating sleep apnea symptoms, which often include:
- Waking up with a sore throat
- Chronic headaches
- Severe snoring
- Daytime fatigue
- Mood changes or irritability
- Lack of concentration
Of course, patients do not undergo bariatric surgery solely to treat sleep apnea. However, reducing the harmful effects of this sleep disorder is certainly a notable advantage of treatment.
Sleep and Metabolism
Sleep and metabolism are closely interconnected, with sleep playing an important role in regulating various metabolic processes in the body. Here are some key points about the relationship between sleep and metabolism.
Adequate sleep is essential for maintaining a healthy energy balance[1]. Sleep deprivation can disrupt the delicate balance between energy intake (calories consumed) and energy expenditure (calories burned). When we don’t get enough sleep, it can lead to an imbalance, potentially contributing to weight gain and obesity.
Sleep influences the production and regulation of hormones[2] that play a crucial role in metabolism, so sleeping works as a hormonal regulator. Two key hormones affected by sleep are ghrelin and leptin. Ghrelin, often referred to as the “hunger hormone,” stimulates appetite, while leptin, known as the “satiety hormone,” signals fullness.
Sleep deprivation can result in heightened hunger and decreased feelings of satiety so this is not an option for you if you are trying to lose some weight.
Enough sleep is essential for maintaining proper insulin sensitivity. Insulin is a hormone that regulates blood sugar levels and facilitates the uptake of glucose into cells for energy. Sleep deprivation can lead to insulin resistance, where the body’s cells become less responsive to insulin. This can result in elevated blood sugar levels and an increased risk of weight gain, obesity, and type 2 diabetes[3].
As we have seen, sleep plays a role in regulating metabolic rate, which is the rate at which the body burns calories at rest. Inadequate sleep has been associated with a lower metabolic rate, meaning the body may burn calories at a slower pace. This can make weight management more challenging and contribute to weight gain over time.
Lack of sleep, on the other hand, can affect appetite regulation and food choices. Sleep deprivation often leads to increased cravings and hunger, particularly for high-calorie and carbohydrate-rich foods[4]. Additionally, when we are tired, we may be more likely to opt for quick, unhealthy food choices rather than nutritious options, which can impact overall calorie intake and weight management efforts.
To support a healthy metabolism when trying to lose weight, the experts recommend prioritizing sufficient and restful sleep. Most adults need around 7 to 9 hours of sleep per night[5], although individual sleep needs may vary. Establishing a consistent sleep routine, creating a sleep-friendly environment, and adopting good sleep hygiene practices can contribute to better sleep quality and metabolic health.
Therefore, it’s important to note that while sleep is a key factor, overall lifestyle habits, including a balanced diet, regular physical activity, and stress management, also play significant roles in maintaining a healthy metabolism and weight[6].
When it comes to weight loss, most people focus on diet and exercise, forgetting about their biological profiles, lifestyle, and more details. Thus, a person who tries to lose weight should never forget about the role of sleeping in maintaining a healthy weight and promoting overall well-being. Prioritizing restful nights can support your weight loss process and perhaps help you achieve or manage your goals.
Sleep to Lose Weight Tips
Sleep influences various physiological processes that regulate appetite, metabolism, and energy balance. Insufficient sleep can disrupt the delicate balance of hormones, leading to increased hunger, cravings for high-calorie foods, and reduced satiety, as mentioned above. Sleep deprivation is also associated with imbalances in the hormones ghrelin and leptin[7], which control hunger and fullness signals. Understanding these mechanisms helps us comprehend the significant impact sleep has on our eating behaviors and weight management efforts.
1. Regulating Hunger and Cravings
When the body does not get enough sleep, the body craves energy-dense foods as a way to compensate for the lack of rest. Sleep deprivation disrupts the frontal lobe’s ability to make rational decisions and control impulsive behaviors, making it more challenging to resist unhealthy food choices. By prioritizing quality sleep, we can support our self-control, reduce cravings, and make healthier food choices throughout the day.
2. Balancing Metabolism
As we mentioned, sleep plays a crucial role in regulating metabolism. When we consistently lack sleep, our metabolic rate may slow down, making it more challenging to burn calories efficiently. Inadequate sleep also interferes with insulin sensitivity, which can lead to imbalances in blood sugar levels and an increased risk of weight gain and type 2 diabetes. By getting enough rest, we optimize our metabolic processes, allowing our bodies to function optimally and support weight management[8].
3. Prioritizing Sleep for Weight Loss
To harness the power of sleep for weight loss, consider the following steps:
- Establish a consistent sleep schedule. Set a regular sleep routine by going to bed and waking up at the same time each day, even on weekends. This helps regulate your body’s internal clock and promotes restful sleep.
- Create a sleep-friendly environment. Ensure your bedroom is cool, dark, and free from distractions. Invest in a comfortable mattress and pillow to promote better sleep quality.
- Limit stimulants. Avoid caffeine, nicotine, and alcohol close to bedtime, as these can interfere with sleep quality and disrupt your sleep cycle.
- Practice relaxation techniques. Incorporate relaxation practices such as deep breathing, meditation, or gentle stretching before bed to promote relaxation and prepare your body for sleep.
- Unplug from screens. Minimize exposure to electronic devices, such as smartphones and tablets, before bed. The blue light emitted by these devices can interfere with your body’s natural sleep-wake cycle.
- Engage in regular physical activity. Regular exercise can promote better sleep quality. However, avoid intense workouts too close to bedtime, as they may energize your body and make it harder to fall asleep.
While diet and exercise are crucial for weight loss, the importance of quality sleep should not be underestimated. By prioritizing restful nights and incorporating healthy sleep habits into your routine, you can support your weight management goals more effectively. Remember, getting enough sleep is not only beneficial for shedding pounds but also for overall well-being and vitality. So, create a sleep-friendly environment, establish a consistent sleep schedule, and make sleep a non-negotiable part of your weight loss journey.
How Bariatric Surgery Can Improve Your Quality of Sleep
If sleep disorders are directly related to obesity, it makes sense that losing weight can significantly improve quality of sleep. Patients who undergo bariatric surgery often see a noted difference since their progress is usually substantial.
A study conducted in 2016 reports that patients who underwent gastric sleeve bypass experienced significantly improved sleep just six months after surgery. Another 2012 research study states that post-operative bariatric patients consistently report enjoying an increase in sleep quality and quantity, resulting in overall health improvement.
Additionally, as patients continue to lose weight, energy levels increase. This will ultimately lead to better cognitive clarity, focus, reduced stress, and more.
Contact Us to Learn More
If you want to learn more about how healthy sleeping habits can help you lose weight, schedule an appointment with one of our doctors. We can help determine the right treatment for you. Contact us online anytime or give us a call at (619) 373-0229.
References
[1, 4, 7] “Waking Up to Sleep’s Role in Weight Control”. https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/. (Accessed May 29, 2023).
[2, 6, 8] Papatriantafyllou E, Efthymiou D, Zoumbaneas E, Popescu CA, Vassilopoulou E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients. 2022 Apr 8;14(8):1549. doi: 10.3390/nu14081549. PMID: 35458110; PMCID: PMC9031614.
[3] Beccuti G, Pannain S. Sleep and obesity. Curr Opin Clin Nutr Metab Care. 2011 Jul;14(4):402-12. doi: 10.1097/MCO.0b013e3283479109. PMID: 21659802; PMCID: PMC3632337.
[5] “How Much Sleep Do I Need?”. https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html. (Accessed May 29, 2023).