My last pregnancy left me with some stubborn weight that I just couldn’t get rid of no matter how much I reduced my calories and increased my exercise. My first thought was maybe it was perimenopause, because I am always seeing women online who talk about the 25+lbs they’ve gained after 35 years old! So I kind of just accepted where I was for a while.
Then after talking with my doctor about my concerns and doing all sorts of tests, I came to the shocking discovery that lack of sleep can make it harder to lose weight. And in extreme cases, lack of sleep can even lead to weight gain! It was relieving to learn why I was having so much trouble losing weight for the first time in my life.
My youngest is a very noisy sleeper! And I have always been a pretty light sleeper. So every time she was noisy, I’d also wake up. But then on most nights, I had trouble falling back to sleep.
Let’s face it, when it comes to losing weight, we all focus on diet and exercise. And for good reason. They’re both a huge part of the weight loss puzzle.
But one thing that often gets overlooked when trying to lose weight is whether or not you’re getting enough sleep.
In this post, we’ll explore how sleep impacts weight loss, why it’s essential for our health, as well as eas-to-adopt strategies to improve your sleep and finally help you reach your weight loss goals.
How Lack of Sleep Makes It Harder to Lose Weight
I’m not going to get too science-y here, but sleep isn’t just a time for your body to rest and recover. It’s a period when important bodily processes happen that directly affect your ability to lose weight and your health.
Here’s how:
1. Sleep Regulates Hunger Hormones
There are two main hormones in your body that control appetite, and their balance is closely tied to how well you sleep:
- Ghrelin: Often called the “hunger hormone,” ghrelin increases when you’re sleep-deprived, making you feel hungrier.
- Leptin: Known as the “satiety hormone,” leptin tells your brain when you’re full. Sleep deprivation lowers leptin levels, making it harder for you to feel satisfied, even after a meal.
When you don’t get enough sleep, these hormones fall out of balance, leading to increased cravings and overeating—particularly for high-calorie, carb-heavy foods that can sabotage your weight loss goals. That means you’re going to more likely to gain weight than if you were well-rested.
In one study where participants had their sleep lessened for 8 days and 8 nights, the participants took in an extra 569 calories each day! That’s over 1lb a week! The scary part is that was only 8 days. Imagine how much weight you could gain not getting enough sleep over months…kind of scary.
2. Sleep Helps Control Stress and Emotional Eating
Sleep and stress are closely connected. Poor sleep increases cortisol, our body’s primary stress hormone. Cortisol also encourages fat storage and weight gain, especially in the abdominal area.
Sleep-deprived individuals are also more likely to eat in response to stress, which is also known as emotional eating.
I’m totally guilty of this one. I was so hungry after my third child! It was like I could never fill up. And I always wanted all those high carb, high sugar foods.
The good news is when you get adequate rest, your body can manage the stress better. This reduces cortisol levels and lowers the likelihood of turning to food for comfort.
3. Sleep Supports a Healthy Metabolism
Adequate sleep is essential for a well-functioning metabolism. When you don’t get enough sleep, your body becomes less efficient at using insulin, a hormone that helps convert sugar into energy.
Poor insulin sensitivity (also known as insulin resistance) can lead to higher blood sugar levels and more fat storage. Over time, this process makes it harder to burn calories and lose weight.
4. Better Sleep Means More Energy for Exercise
Physical activity is a huge part of losing weight, but lack of sleep can make it difficult to stay active. Because when you’re tired, energy levels are low and that makes it harder to stay motivated to exercise.
Quality sleep ensures you wake up feeling refreshed and energized, giving you the stamina needed for regular workouts that burn calories and build lean muscle.
Health Benefits of Getting Enough Sleep Aside From Just Helping You Lose Weight
While sleep is critical when it comes to losing weight, it also brings a wide range of health benefits, including:
- Improved Mental Health: Sleep supports mental clarity, focus, and mood regulation, helping you manage stress and avoid emotional eating.
- Enhanced Immune Function: Quality sleep boosts your immune system, helping you stay healthy and avoid infections or illnesses
- Heart Health: Poor sleep has been linked to an increased risk of heart disease and high blood pressure. Getting enough rest supports cardiovascular health, which is why it is so important for everyone.
How Much Sleep Do Women Need for Optimal Health and Weight Loss?
Most adults need around 7-9 hours of sleep per night to feel rested and allow the body to perform at an optimal level. However, the specific amount can vary based on factors such as stress levels, physical activity, and individual metabolic needs.
For those trying to lose weight, aim to get at least 7 hours of quality sleep for the best results.
Effective Strategies to Improve Sleep for Weight Loss
Struggling to get enough sleep? The following strategies can help you create better sleep hygiene that promotes deep, restful sleep:
1. Establish a Consistent Sleep Schedule
Make sure you go to bed and wake up at the same time each day, even on the weekends. This practice helps regulate your internal body clock, making it easier to fall asleep at bedtime and wake up feeling refreshed.
2. Create a Relaxing Pre-Sleep Routine
Wind down before bed with calming activities such as reading, meditation, or listening to soft music. Avoid screens (phones, laptops, and TVs) at least 30 minutes before bed, as the blue light can interfere with melatonin, the hormone that controls sleep.
3. Optimize Your Sleep Environment
Make sure your bedroom is a sleep-friendly environment. Keep it cool, dark, and quiet. Consider using blackout curtains, a white noise machine, getting a new pillow, or using an eye mask to create the perfect setting for restful sleep. If you have trouble with lights coming in the room at night or in the early morning or just have thin eyelids like I do, then you should try a sleep mask like the silk sleep mask I use.
4. Limit Stimulants and Alcohol
Caffeine can stay in your system for hours, so avoid it in the afternoon and evening. I usually quit drinking any caffeine before 1pm. Alcohol, while it can make you feel sleepy, it also disrupts deep sleep stages, leaving you feeling tired the next day.
5. Get Moving!
Exercise is known to improve sleep quality. But try to finish your workouts at least a few hours before bed to avoid making it harder to fall asleep.
My Personal Bedtime Routine
In order to get a better night’s sleep after being woken up multiple times a night and finally start losing weight without changing anything else, I adopted the following bedtime routine:
- My favorite nighttime tea: I’m definitely not into sleep aids, but having a soothing tea 30 minutes before bed has been the perfect addition to my now calming bedtime routine. Since having this tea, my Oura ring has alerted me that my deep sleep and REM sleep have lengthened, which is huge for me who used to wake up all the time. You can learn more about my favorite bedtime tea here.
- Gentle stretching/relaxation exercises: Before bed, I like to gently stretch out and release any sore muscles. I incorporate yoga stretches, some mobility exercises, and foam rolling if I have any super tight spots. This really helps my body relax for the night
- Meditate for 5-10 minutes: A must-do for an anxiety-free bedtime is destressing the day with a short mediation practice. I like the ones from YouTube that focus on positivity, breathing, and relaxation/preparation for bedtime.
- Magnesium oil: I know there are going to be mixed feelings on this, but I always like to spray some of this magnesium oil on my feet and lower legs each night before bed. And I will just say that when I was pregnant, it really helped with my anxiety making going to sleep easier.
- Write a gratitude list: I aim to write down 10 things I’m grateful for before going to bed. This helps create a mindset of appreciation and happiness, which makes helps make falling asleep easier and makes mornings even better.
- Journaling: I write down any thoughts I have before bed, which is usually about what I have to do for the following day – or if something bothered me that I need to work on tomorrow. This helps get it out of my mind, leading to a more restful night’s sleep. I also like to keep the journal by my bed, so I can write things down if an idea comes to my mind in the middle of the night.
A Surprising Sleep-Related Weight Loss Study
An NIH study showed that participants who added 1.2hrs of sleep to their nights naturally ate almost 300 calories less per day! That’s a substantial amount of weight over time by doing nothing other than getting more sleep. You can read more about that study here.
Common Questions Women Have About Sleep and Weight Loss
1. Is There Really A Sleep and Weight Loss Connection?
Yes, lack of sleep can really cause you to gain weight. When you’re sleep-deprived, your body’s ability to regulate hunger hormones becomes disrupted, often leading to overeating and cravings for unhealthy foods.
2. How Does Sleep Quality Differ from Sleep Quantity?
Both quality and quantity sleep are essential to losing weight. Quantity refers to the total hours of sleep, while quality is about how well you sleep. Quality sleep means you spend enough time in deep sleep and REM sleep, which are both necessary for physical recovery and brain health. You can get enough hours of sleep every night, but if you’re not getting quality sleep, it won’t matter how many hours you’re in bed.
3. Can I Use Naps to Make Up for Lost Sleep?
While naps can help ease middle-of-the-day fatigue, they shouldn’t replace nighttime sleep. Power naps can be necessary and refreshing, but it’s important to prioritize a full night’s sleep when trying to lose weight. Napping can also disrupt nighttime sleep, so I would try not to if at all possible. I personally can’t fall asleep well at night if I nap at any time of day for any amount of time unless I am literally having trouble keeping my eyes open.
4. Can Getting More Sleep Help Me Control Late-Night Cravings?
Yes! When you’re well-rested, your body produces more leptin (the hormone that signals fullness) and less ghrelin (the hunger hormone), making it easier to resist late-night snacks.
Prioritize Sleep as Part of Your Weight Loss Journey
Sleep isn’t just a time for rest — it’s a critical part of your body’s hormone regulation, metabolism, and stress management that can make or break your weight loss efforts. Does this mean in every case where it’s difficult to lose weight, it’s all because of your sleep? Absolutely not. But it does mean you should take a look at how well you’re actually sleeping and make better more restful sleep a part of a healthier lifestyle.
By making sleep a priority, you give your body the best chance it needs to recover, rejuvenate, and function optimally. And this is what supports a healthy, sustainable weight loss journey.
Whether you’re working to lose a few pounds or ready to make long-term lifestyle changes, quality sleep is a powerful tool that will help you reach your goals.
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Feel like sharing your sleep experience or have any tips for improving sleep? Have questions? Make sure to share in the comments!
