Lose weight staying in bed? It seems too good to be true! And, unfortunately, it’s not entirely accurate. But studies have shown that people that sleep more lose weight faster. So how does it work? Read on to find out.
Study Results
Studies have shown that sleep plays a role in weight loss, and particularly fat loss. One study looked at 14 people undergoing calorie restriction. Results showed participants that stayed in bed 8.5 hours a day lost more weight than those that spent 5.5 hours a day in bed.
Scientists have also found a correlation between sleep deprivation and calorie intake. Studies have shown that people who are sleep deprived will consume 200 to 500 more calories a day than those that get a good night’s sleep.
We are Hungrier When We Don’t Sleep
So what’s the reasoning behind it? One thing to consider is that we are hungrier when we don’t sleep. This is because a lack of sleep alters our hunger and satiety hormones.
A new study shows that sleep deprivation (defined as less than five hours of sleep a night) increases a lipid in our bloodstream known as endocannabinoid making eating more pleasurable.
If you break down the word endocannabinoid, you’ll see a relation to the word cannabis. And cannabis gives us the munchies making eating more enjoyable. Well, a lack of sleep effects the body in similar ways cannabis does making eating a more pleasurable experience.
Normally endocannabinoid levels rise slowly during the day and peak in the early afternoon. But when you are sleep deprived, your endocannabinoid levels peak higher and stay elevated longer.
Effects on Metabolism
Too little sleep also affects your metabolism, so you burn less calories throughout the day.
When you don’t sleep, you become “metabolically groggy”. This means your body is not as effective in processing insulin which is responsible for changing food into energy. It makes you less efficient in processing fats from the bloodstream, so it simply stores them as fats.
Too little sleep also leads to a spike in the stress hormone cortisol. This signals your body to conserve energy, so you are less likely to burn calories.
A lack of sleep also reduces your athletic performance, so you don’t go as hard when you work out. Therefore, you burn fewer calories.
Tips for Better Sleep
If a lack of sleep is contributing to your unhealthy weight, you may try to improve sleep quality by:
- Shutting down devices at night
- Going to sleep and waking up at the same time each day
- Producing a relaxing environment in the bedroom
- Reducing caffeine intake later in the day
- Saving the bedroom for sleep rather than work and entertainment
If you are having trouble losing weight, a lack of sleep could be responsible. Practicing a healthy sleep routine can cut down on hunger and help your metabolism process calories more effectively. What will you be doing to maintain a healthy weight?
