Many people, when losing weight, immediately think of dieting or exercising, but few realize that sleep is also an extremely important “assistant”. Not only does diet or exercise affect weight, but the way you rest at night also plays an extremely important role.
Many people complain that they do not sleep deeply, often wake up in the middle of the night, or have difficulty sleeping for long periods of time. And this not only makes you mentally tired but also hinders the weight loss process. A good night’s sleep not only helps you recover physically and mentally, but also directly affects hormones, metabolism and appetite. In other words, sleep can be the secret to helping you maintain a healthy weight.
What is the effect of sleep on weight loss?
Including:
1. Understand the impact of hormones
Lack of sleep increases levels of ghrelin (hunger hormone) and decreases levels of leptin (fullness hormone), making you more likely to crave food, especially sweets and starches. On the contrary, getting enough sleep helps maintain the balance of these hormones, helping to control hunger. One study found that people who only sleep 4–5 hours a night tend to eat 300 more calories the next day than those who sleep 7–8 hours.
2. Improve metabolism
Quality sleep also plays a role in maintaining a stable metabolic rate. Lack of sleep makes the body less effective at processing carbohydrates, leading to increased blood sugar and fat storage. For example, if you stay up late many days in a row, you may find yourself tired the next morning, easily craving sweets to regain energy. This is a sign that your metabolism is being affected.
3. Reduce stress and limit belly fat accumulation
Many people find that just one week of late sleep and stress can make their waistline “bulge” even though their diet hasn’t changed much. This is because when you don’t get enough sleep, cortisol (stress hormone) levels increase, promoting belly fat accumulation (the most dangerous type of fat for cardiovascular health). Getting enough sleep helps keep cortisol levels stable, thereby limiting the risk of belly fat.
Tips to improve sleep quality
Here are 5 simple tips to help you improve sleep quality, thereby supporting more effective weight control:
1. Establish a regular routine
Try to go to bed and wake up at the same time every day, even on weekends. This helps your body adjust its biological clock, making you more sleepy in the evening and more alert in the morning. For example: If you choose to sleep at 10pm and wake up at 6am, maintain this regularly for at least 2-3 weeks, you will see that your sleep gradually becomes more natural and deeper.
2. Create a friendly sleeping environment
A dark, quiet and airy room is the foundation for a good night’s sleep. The ideal temperature is usually around 24-26°C. In addition, a quality mattress and a pillow suitable for your sleeping position will also help you avoid back pain and neck pain. For example: Many people significantly improve their sleep just by replacing the bright light bulbs in the room with soft yellow light or using blackout curtains.
3. Limit electronic screens before bed
Blue light from phones, tablets, and televisions can disrupt the production of melatonin (a sleep-regulating hormone). Therefore, try to stop using electronic devices at least 1 hour before bed. For example: Instead of scrolling through social media before bed, read a few pages of a physical book or listen to soft music to help you relax.
4. Avoid caffeine and heavy foods in the evening
Caffeine can keep you awake for hours after drinking it, so it’s best to avoid coffee, strong tea, or energy drinks after 3 p.m. Dinner should also be light, avoiding overeating or spicy, fried foods as they can cause bloating and difficulty sleeping. For example: If you crave a drink in the evening, a glass of warm milk or caffeine-free herbal tea would be a great choice.
5. Adopt a relaxing habit before bed
Taking 20–30 minutes to let your body and mind “cool down” will help you fall asleep more easily. Activities like taking a warm bath, meditating, deep breathing, or writing a few lines in a journal can help your brain get out of a stressful state. For example, some people use the 4-7-8 breathing exercise (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) and find that they can fall asleep in just a few minutes.
In short, good sleep is the foundation of a healthy body and a healthy weight. Think of sleep as an important part of a healthy lifestyle, because sometimes the most effective way to lose weight starts with… turning off the lights and going to bed on time.
By prioritizing quality sleep, you are giving yourself an important advantage on your journey to sustainable weight loss. When you get enough deep sleep, your body not only recovers after a long day, but also regulates hormones, stabilizes metabolism and reduces stress. All of which contribute to keeping your weight at a healthy level.
