Tired of putting on weight even though you're doing all the right things to lose it? We're used to hearing that weight management is a matter of diet and exercise, but the science is far more nuanced. While eating well and staying active are important, it might not be obvious just how heavily sleep influences metabolism and fat storage.
According to research from Harvard, people who don't get at least eight hours of sleep a night are more likely to gain weight. If you're putting in the work during the day but still struggling to shift weight, your sleep might be the missing piece of the puzzle. Getting your sleep sorted plays a critical role in balancing hormones, regulating appetite, and ensuring your body is burns energy efficiently.
Cortisol, stress, and metabolism
When we are stressed our bodies release a hormone called cortisol. The hormone keeps us alert and functioning, but it also lowers our metabolism and signals to our body to store fat, particularly around the abdomen. Our bodies need sleep to balance cortisol levels, and a quick nap won't cut it. It can take a few hours of deep sleep to reset after a stressful event, or several months of good quality sleep to unwind the effects of chronic stress.
The battle of the hunger hormones
Crave junk food after a bad night's sleep? You're not alone. Being sleep deprived directly stimulates the production of a hormone called ghrelin, which increases your appetite. You'll also find you're more likely to crave foods that are rich in fat and carbohydrates - sleep deprivation does not drive people to salad!
At the same time, sleep loss suppresses leptin, the hormone responsible for telling your brain that you're full. With ghrelin spiking and leptin dropping, you're left feeling hungrier throughout the day and far less satisfied after meals. Snacking and overeating are common.
How sleep loss sabotages your daily habits
Running on low sleep impacts your performance in a number of measurable ways:
Worse diets: People who sleep for less than six hours a night are more likely to eat unhealthy food, have irregular meal patterns, and snack more than those who slept for more than six hours.
Reduced physical activity: People who don't get enough sleep are more tired during the day. This means they are less likely to engage in physical activity, and so will burn fewer calories.
Poor choices: Exhaustion impairs activity in the prefrontal cortex, the part of the brain responsible for impulse control. This makes us more likely to make poor food choices.
Supporting your sleep for better health
Aligning your sleep with your health goals is one of the simplest ways to support sustainable weight management:
- Establish a consistent routine. Going to bed and waking up at the same time every day keeps your body clock aligned and helps naturally regulate hormones.
- Create a wind-down window. Give yourself at least an hour before bed without screens. Blue light suppresses melatonin, making it harder to sleep.
- Keep your bedroom cool. Your core body temperature needs to drop slightly to initiate deep sleep. A room that is too warm will make it difficult to sleep.
- Be careful with evening caffeine and meals. Avoid heavy meals and stimulants late in the evening so your metabolic system can rest too.
It goes without saying that a quality bed is essential. If your mattress is unsupportive, uncomfortable, or traps heat, your sleep will suffer and your body will struggle to recover and balance its hormones. Sleepyhead has spent decades developing comfortable, supportive mattresses featuring advanced temperature-regulating technologies like KülKōte that ensure you get the restorative sleep you need.