The Sleep-Weight Connection

December 13, 2023

The connection between sleep and weight runs deep. Poor sleep affects our eating and activity habits, and late-night snacking and comfort food often become coping mechanisms for low energy. Plus! Reduced sleep not only reduces our motivation to stay active, but also amplifies the temptation of a cozy night on the couch with Netflix.

Quality sleep is truly the bedrock of overall health and plays an important role in weight management.

Research consistently highlights the intricate hormonal dance that happens during sleep deprivation, influencing appetite-regulating hormones like ghrelin and leptin. Ghrelin (our hunger hormone) tends to surge, signaling that desire for high-calorie, sugary foods. Meanwhile, leptin (responsible for signaling fullness) decreases, which can lead us to overeat. Basically - we aren’t satisfied when we eat, causing us to crave and eat more to compensate.

This hormonal imbalance creates a challenging environment for weight. It underscores the importance of prioritizing adequate, quality sleep as a strategy in fostering health & a healthy weight.

Tips & Tricks!

An estimated 80% of patients who experience sleep apnea are undiagnosed! That means 8 out of 10 people who stop breathing in their sleep are not getting appropriate treatment! If you're struggling with excess weight, have been told you snore or stop breathing in your sleep, or wake up with headaches or fatigue -- talk with your doctor about getting tested for Sleep Apnea
Have a consistent wind-down routine before bed. Keep your house slightly cooler in the evening, and make sure your bedroom promotes a relaxing environment. Remove electronic devices, like TVs & smartphones, from your bedroom and avoid using for at least 30 minutes before settling down for the night.
Stay active during the day. Moving more can help you fall and stay asleep more easily at night.
Do your best to keep with a regular sleep schedule. Night shift work and flip-flopping schedules can make this tough!
If you're struggling with insomnia, don't suffer in silence! Talk with your doctor about any appropriate treatments, recommendations, or referrals

Dani Marston, FNP-C

“I am passionate about all things weight and health. I strive to support my patients' goals using safe, sustainable, and individualized treatment."

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