How sleep affects weight loss? 4 things you need to know

Sleep, an activity that all animals, regardless of intelligence, do every 24 hours. Granted, different species sleep in a different pattern than another, depending on their needs.

I am inspired to write this blog after reading the book – Why We Sleep by Dr. Matthew Walker. If you are also struggling with sleep or just want to learn more about science, do check this book out; it is worth the read.

How much sleep do I need?

Our sleep needs change throughout our lifetime. Babies sleep for most of the day. On the other hand, the elderly barely sleep at all. According to the Sleep Organization, young adults (aged 18 – 25) need, on average, 7 to 9 hours every night. Consult the diagram below to find out how much time you need to sleep every night!

But I do fine with just 4 hours a night…

No, you are not! Plain and simple. A lot of people claim they have a rare gene mutation that allows them to function correctly with little sleep every night. Turns out, they are wrong. Scientists have investigated this claim. There are only 4%, I repeat 4% of all adults in the US have this treasured gene.

The feeling you have right now is temporary. Maybe your body is resilient. Or you are still young; age has not kept up yet. Or you might have normalized the jet-lagged feeling and never realized that it is the opposite of normal. 

So what’s good sleep?

Good sleep has you go through 3 to 4 complete sleep cycles. It leaves time for your body to heal and rejuvenate. You should be able to wake up naturally after a good night of sleep, as the body signals the end of its repairing process. Your body should be ready for the tasks ahead.

In my opinion, you do not have to go to bed early to achieve good sleep. Everyone’s cardigan rhythm is different; we can’t group the world into the same type. Go to sleep when your energy is low and keep up with that same time.

Your sleep does not have to be completely deep or dark. Depending on your mood during the day or how stressed you are, the sleepy time might not be as you expected. But that is alright.

How exactly does sleep affect weight loss?

Sleep is hugely vital to weight loss. Yes, weight loss happens with calorie deficit and exercise. But the process the body uses to restore the balance comes into place.

People who do not sleep still enough lose weight – but they lose muscles primarily, and NOBODY wants this. Losing muscles comes with another host of problems, leading to a poorer quality of life. You will not be feeling as energized as before. The workouts no longer bring much fulfillment. You might not be able to do things you are used to doing.

On the other hand, people who sleep to their recommended sleep duration, not only lose more weight, they also lose fat. Losing extraneous is the goal of every fitness professional. You will see a definite positive change in the quality of life. Your risks of chronic diseases drastically decrease when shredding extra fat.

Good sleep helps with your hormones leptin and ghrelin, which controls appetite. By getting enough sleep, you are more in control of how much food you eat and therefore lose weight. Besides, rest takes away the stress hormone cortisol, leaving you refreshed in the morning.

Sleep is one huge pillar to fitness and good health in general. Just like you work hard for that body, you also have to allow downtime for the body to recuperate. Imagine if you were a computer, would you expect it to run smoothly for years if you max its capacities 24/7? Of course not, so focus on the little things that make you happy when trying to lose weight.