With busy work schedules, family activities, and increasing levels of screen time, it’s hard to get a good night’s sleep. That’s too bad because sleep is essential for your physical health and emotional well-being. Not only does it reduce stress and improve your mood, adequate rest increases your attention span, boosts memory, supports heart health, and enhances the ability to perform everyday tasks.
But did you know that getting the right amount of sleep can also help you avoid gaining weight? It’s true. Lack of sleep won’t just make you feel groggy and irritable—it can also be bad for your waistline.
The health effects of poor quality sleep
Chronic lack of sleep can affect your mind and body in a number of surprising ways.
- Sleepy people tend to be hungrier than the well-rested. When you’re tired, your body produces a hunger-stimulating hormone called ghrelin. At the same time, the production of leptin, a hormone that makes you feel satisfied, drops.
An imbalance of hormones that regulate appetite can lead to feelings of hunger and overeating. As a result, you may have cravings for foods that are high in fat and carbohydrates, just because you haven’t been getting enough sleep.
- Night owls have more time to eat. Chances are, if you’re fast asleep in bed, you’re not eating (expect maybe in your dreams). If you stay up late at night, you simply have more hours in the day to eat.
Late-night snacking that becomes a habit often leads to a loss of self-control when it comes to portion sizes. In other words, it can be difficult to make healthy choices and resist temptations when you’re tired.
- It’s hard to exercise when you’re exhausted. Fatigue makes you less motivated to exercise and more likely to get tired during physical activity. When you’re well-rested, you have more energy and are more likely to be active.
Getting the recommended amount of exercise is one of the keys to maintaining a healthy weight. Even a brisk 10-minute walk burns calories.
- Lack of sleep can mess with your metabolism. Metabolism is a chemical process that converts the food you eat into energy. When your metabolism slows down, you burn fewer calories throughout the day while you’re at rest. Establishing healthy sleep habits helps increase your metabolism.
How much sleep do adults need?
When it comes to the ideal amount of sleep, everyone is different. How many hours of sleep you need depends on a lot of things, including genetic factors, your health, and the amount of exercise you get. As a general rule, most adults need 7 to 9 hours of sleep each night. (After age 65, you may need to sleep less, perhaps 7 to 8 hours a night.)
Tips for getting a better night’s sleep
It isn’t always easy to get the sleep you need, but anyone can adopt habits that encourage better sleep.
- Get on a sleep schedule. Go to bed and get up at the same time every day. Staying up late and sleeping in on the weekends interrupts your body’s sleep cycle.
- Watch what you eat and drink. Don’t go to bed hungry, and don’t stuff yourself before bed. If you need to eat within a couple of hours of your bedtime, keep it light. The effects of stimulants last for hours, so it’s best to avoid nicotine and caffeine at night. Alcohol can disrupt sleep, too.
- Prepare yourself for sleep. Your bedroom should be dark and quiet. Some people swear by earplugs, while others prefer a fan or sound machine. Use whatever works best for you. Also, while you may enjoy spending time on your smartphone or tablet before bed, light-emitting screens make it harder to fall asleep. Try taking a bath instead.
- Limit your naps. Naps during the day can interfere with sleep. If you have to nap, keep it short (no more than 30 minutes) and avoid napping late in the day.
- Get moving. Regular physical activity and exercise promote better sleep. Exercising too close to bedtime, however, may keep you up.
- Learn how to manage stress. Work, family responsibilities, stress, and the daily news can interfere with sleep. Try to set everything aside before bedtime. You’re not going to solve all of the world’s problems tonight. Take steps to manage your stress and build resilience. If you’re disorganized, get organized. If your to-do list is out of control, set priorities and delegate tasks.
Looking for more ways to get the sleep you need? Discover 9 tips for better sleep and learn what to do if insomnia keeps you up at night.
Sleep is part of a healthy lifestyle
Getting enough sleep can help you maintain a healthy weight. Whether you want to lose weight and keep it off or improve your well-being, adopting healthy lifestyle habits is the key to success. Eat a wholesome diet rich in fruits and vegetables, fiber, and lean proteins while taking steps to cut back on processed foods and empty calories. Physical activity is important, too, but always check with your doctor before starting a new exercise program.