The First Step to Weight Loss Is Sleep?

When it comes to losing weight, we've heard it all comes down to proper diet and exercise. But did you know the important role sleep takes in helping you get in shape? Quality sleep is just as important as diet and exercise.

What Happens When You Don't Sleep?

When you don't get your recommended amount of sleep, the stress hormone, cortisol, begins to build. When you have high cortisol, you not only tend to gain weight easier, but you also may see symptoms such as a flushed and puffy face. You may experience fatigue and mood swings. Getting the correct amount of sleep, which varies from six to 10 hours depending on your age, can lessen or alleviate these symptoms. 

Our expert, Janet Huehls, clinical exercise physiologist, UMass Memorial Weight Center, finds that when patients are not getting enough sleep, either through untreated sleep apnea or lifestyle factors, they first need to improve sleep before setting larger exercise goals. Lack of sleep leads to less physical activity and more food cravings, but regular physical activity is a key factor to help improve sleep quality. 

One strategy to get motivated when you are not getting enough sleep is to do small bouts of light to moderate intensity exercise throughout the day rather than one longer more intense session. Keeping it doable means, you are likely to do something every day and this consistency contributes to better sleep.

Sleep for Muscle Refuel

Sleep deprivation will keep you from being on the top of your game. Muscles grow stronger when they rest after exercise, so limited recovery time, in this case sleep, limits the body's ability to gain strength. Strengthening your muscles is important to build bone strength, control blood sugar and counter the metabolism-lowering effects of dieting to managing body fat. Muscle also burns more calories, so activating your muscles means increasing your metabolic rate, which keeps your calories burning even after you end your workout. Once you have your recommended amount of sleep, you may also find it easier getting yourself into the gym and reaching your exercise goals.

What Contributes to Sleep Deprivation?

Why is it so hard for us to get the correct amount of sleep? Stress is often at the top of the list. Stress and feeling overwhelmed often make it hard to fall or stay asleep. Chronic stress creates a tremendous strain on our bodies. In fact, a growing body of research shows that stress contributes to a wide range of health issues. Learn how to work meditation, mindful breathing and tension release into your workday to release stress.

Stretching or light movement before bed can release the stress tension that keeps the body telling the brain it's time to solve problems all night long.  

Our smartphones and televisions also have an impact. The light given off by our electronics reduces the production of melatonin, the hormone that controls your sleep cycle. Looking at a screen before you go to bed may be making it harder to fall asleep and stay asleep. Surfing the web or answering emails also keeps your mind awake and alert. It's recommended that you turn off electronics at least an hour before bed to ensure a restful night. 

Practicing mindfulness — bringing awareness to our experiences in the present moment without judgment — may improve sleep.

Other reasons you may not be sleeping well:

• Busy schedule
• Unfavorable or noisy environment
• Lack of routine
• Stimulants such as coffee, alcohol or food

It's easy for us to push a good night's sleep to the back burner but make it a priority starting tonight.