When it comes to weight loss, most people think that it is all about exercise and diet. Whilst physical activity and nutrition are vital factors impacting weight loss, there is another factor people often overlook - sleep!
So, how important is sleep for weight loss? Let me break everything you need to know to maximize your fat loss progress with sleep!
First up, how much sleep should I be getting?
Evidence shows that sleeping 7 - 8 hours each night leads to greater weight loss success.
Nowadays with our busy lifestyles, it is common for people to get far less sleep than that. It is estimated that 35-45% of Australians get inadequate sleep. Lack of adequate sleep could be a contributing factor to obesity rates, with 2 in 3 Australians considered overweight or obese according to latest statistics.
What is considered a good quality sleep?
There are three factors that need to be considered when assessing if your sleep is adequate:
- Total sleep duration
- How long it takes to fall asleep (sleep onset)
- How many times you wake up during the night (nighttime awakenings)
As previously mentioned, 7-8 hours sleep is considered to be the optimal sleep duration.
Ideally, it should take you 10-20 minutes to fall asleep, according to research.
For optimal sleep, the less nighttime awakenings the better! Of course, sleeping the whole night through would be considered good quality sleep. Any more than 2 times may cause disturbances which affect sleep quality.
How can sleeping help me lose weight?
Long story short, sleeping is an extremely underrated factor that influences fat loss progress and risk of weight gain. In fact, studies show that those eating in a calorie deficit slept 6 hours each night, lost 55% less weight than those in a calorie deficit sleeping 8 hours each night. The impact is major!
This is because inadequate sleep reduces resting metabolic rate, which means that the body burns less calories. Additionally, lack of sleep alters appetite regulating hormones. In fact, lack of sleep decreases levels of fullness hormone leptin, meaning you will feel hungrier and more likely to eat more if you sleep less.
To simplify, sleeping more can help you lose weight by:
- Stabilising appetite regulating hormones
- Boosting resting metabolic rate
- Decreasing high carb, high fat food cravings
- Support decreased fat storage (in conjunction with eating in a calorie deficit)
So, how can I improve my sleep?
Babes, if your sleep isn’t the best, then you need to start making optimal sleep your priority!
As a busy woman who owns two brands, I struggle with sleep too. Lately, I’ve been trying EHPLabs latest product launch, OxySleep Collagen Night-time Shred Formula, which I’ve found makes a big difference!
OxySleep comes in a hot cocoa flavour, making it the perfect guilt-free sleepy nighttime drink (plus, it is 99% sugar free!). This formula contains calming herbal botanicals and amino acid L-Theanine to promote relaxation and enhance sleep quality for optimal rejuvenation.
In addition to supplements, it’s also beneficial to spend less time on screens/social media at nighttime. Using technology is highly stimulating to the brain, plus, it negatively impacts melatonin (sleep hormone) production - so babes, put those phones away!
I hope you have learnt something new that can help take your fat loss journey to the next level. With the right training, nutrition, and sleep, you’ll be well on your way to achieving your goals!