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One of the most commonly ignored aspects of effective weight loss is adequate sleep. People often think they should focus exclusively on what they’re eating and how much they’re exercising. While that’s an important piece of the puzzle, you have to re-evaluate your whole lifestyle to truly see results, from your hydration to your sleep and even how you’re managing stress. A body that isn’t well-rested can’t feel or do its best, and biologically, how much sleep you’re getting has a direct connection to the hormones that control your metabolic health. Many people prefer to have a quantifiable goal to keep in mind, so how many hours of sleep should you be aiming for every night? We asked Dr. Dyan Hes, Medical Director of Gramercy Pediatrics and a board-certified physician in obesity medicine, how much sleep you should be getting, and how it relates to effective weight loss.
“For many people, they do not realize that sleep is a health issue. One of the biggest culprits for lack of sleep is electronic devices and smartphones,” Dr. Hes says. This happens because the blue light present in most screens suppresses your body’s natural release of melatonin, the hormone that makes you tired. “We also know that overweight and obese adults have altered sleep patterns caused by excess weight. In the last 20 years, obesity rates have doubled worldwide, while sleep duration has decreased greatly.” Weight gain can cause poor sleep, and poor sleep can cause weight gain, which leaves many people in a vicious cycle that’s wreaking havoc on their overall health.
But how exactly does poor sleep cause weight gain? Not getting enough sleep can negatively impact your hormones, especially ones linked to your metabolic health. “Lack of sleep causes changes to the levels of the appetite regulating hormone, ghrelin, in addition to cortisol.” Dr. Hes says. Chronically elevated cortisol levels have been linked to overeating, so this, coupled with disrupted ghrelin production, could be preventing you from reaching your fitness goals. Beyond making you feel sluggish, poor sleep leaves you more susceptible to overeating and, as a result, weight gain.
So how much sleep should you be getting each night? “Ideally, an adult should have 8 hours of sleep per night,” Dr. Hes says, “We know that this does not happen often, but studies show that adults who have 6 hours or less of sleep have a much higher risk of obesity.” When it comes down to it, focusing on getting between 6-8 hours of sleep every night is the best way to make sure your metabolic health is being supported.
If you struggle with getting to sleep each night, Dr. Hes has a few suggestions on how to tweak your daily routines. “Sleeping in a dark, quiet room will of course help sleep quality and duration,” she says. Additionally, you should avoid eating heavy meals and drinking coffee and energy drinks too close to bedtime, as digestion and caffeine can cause insomnia. If you struggle regularly with insomnia, consider eliminating caffeine altogether for a while or cutting back greatly throughout the day.
However, if you are having sleep issues that interrupt your daily life, you should reach out to a medical professional. Insomnia, sleep apnea, and other sleep hygiene issues are treatable and will lead to a healthier mind and body.
