Sleep and weight management

Sleep and weight gain can be interconnected in several ways. Lack of sleep or poor sleep quality can contribute to weight gain, while on the other hand, maintaining a healthy sleep routine can support weight management. Here are some key points to consider:

1. Hormonal imbalance: Sleep deprivation can disrupt the balance of hormones involved in appetite regulation. It increases the production of ghrelin, a hormone that stimulates hunger, while reducing the production of leptin, a hormone that signals fullness. As a result, sleep-deprived individuals may experience increased hunger and cravings, leading to overeating and weight gain.

2. Increased calorie intake: People who are sleep deprived often consume more calories, particularly from high-fat and high-sugar foods. This can be attributed to both physiological factors (hormonal imbalances) and psychological factors (seeking comfort through food).

3. Reduced physical activity: Fatigue and lack of energy resulting from poor sleep can decrease motivation and hinder physical activity. Regular exercise is an important component of weight management, and a lack of sleep can contribute to a more sedentary lifestyle, leading to weight gain.

4. Metabolism and insulin resistance: Sleep deprivation can negatively impact metabolic processes, such as glucose metabolism and insulin sensitivity. This can increase the risk of developing insulin resistance and metabolic disorders, which are associated with weight gain and obesity.

5. Emotional well-being: Poor sleep can affect mood and emotional well-being, leading to stress, anxiety, and depression. Emotional distress can influence eating behaviors, such as emotional eating or seeking comfort in food, which can contribute to weight gain.

To promote healthy sleep and support weight management, consider the following tips:

1. Aim for 7-9 hours of quality sleep each night.

2. Create a sleep-friendly environment, ensuring your bedroom is dark, quiet, and cool. Use black out blinds, SLEEP ME cooling pad, open windows, etc.

3. No caffeine after 12pm.

4. Practice relaxation techniques, such as deep breathing or meditation, to promote better sleep.

5. Maintain a balanced diet and avoid excessive consumption of high-calorie, processed foods.

6. Manage stress through healthy coping mechanisms, such as exercise, mindfulness, or seeking support from loved ones or professionals.

It's important to note that while improving sleep habits can support weight management, it is just one aspect of a healthy lifestyle. Factors such as diet, physical activity, and overall well-being also play crucial roles in achieving and maintaining a healthy weight.

Additional Sleep Hacks and resources:

• Listen: Huberman on Sleep

• Establish a consistent sleep schedule by going to bed ideally by 10pm and waking up at the same time

• Plug phone in outside of bedroom or across from nightstand before getting into bed

• Get room darkening shades

• Have a mindless book to read in bed

• Drink nighttime tea

• Take a bath

• Relax in sauna

• Take Magnesium before bedtime

• Break out your vibrator!

• No caffeine after 2pm

• Sleep in a cold room, use a Chilipad if you have one (SleepMe for 25% off everything)

• Within 30 minutes of waking up, go outside and view sunlight for 2-10 minutes

• As sun is setting, view the sun to send another signal to your brain that it’s evening

• Start to dim lights with the sunset to get your body ready for sleep

XO,

Coach Mol