Importance of sleep for fat loss and good health.

It is during sleep that our bodies have the chance for rest and repair. Sleep also plays a vital role in the regulation of our metabolism, hormones and appetite.

Interestingly, research now clearly shows how crucial sleep is for fat loss and weight management. When we fail to get enough sleep, our bodies produce more of the stress hormone cortisol. Cortisol is the primary stress hormone in the body and it can lead to increased appetite and cravings for unhealthy. It can also make it more challenging for the body to burn fat.

Are there any studies supporting the benefit of sleep for fat loss:

• A study published in the journal Sleep found people who slept for less than 6 hours per night were 30% more likely to be obese than those who slept for between 7 and 8 hours per night.

• The journal Obesity, published a study that found people who slept less than 5 hours per night, on average, consumed 385 calories per day more than those who slept 8 hours per night.

• Interestingly the journal Diabetes found those who slept 5 hours per night burned less fat during exercise than those who slept 8 hours per night.

Beyond the importance of sleep for fat loss, sleep deprivation is linked to a number of chronic conditions such as heart disease, obesity, diabetes and stroke.

The journal Sleep identified a strong link between sleep deprivation and the risk of heart disease caused by increasing blood pressure, cholesterol levels and inflammation. Sleep found those who slept less than 6 hours per night were more likely to have heart disease than those who slept 7-8 hours per night.

The Obesity journal also published studies showing those who slept 7-8 hours per night were less likely to be obese and develop diabetes than those who slept less than 6 and 5 hours per night respectively.

Meanwhile the journal Neurology published a study showing an increased risk of stroke for those who slept less than 6 hours compared with those sleeping 7-8 hours per night.

There is also a link between lack of sleep and the likelihood of developing depression. The JAMA Psychiatry journal found those sleeping less than 6 hours to be at greater risk of depression in comparison with those sleeping 7-8 hours per night.

How much sleep do you need?

The sweet spot for most people seems to be between 7 and 9 hours per night. However, it should be noted that individual needs may alter the required amount and it is important to listen to your body and focus on getting the amount of sleep that helps you feel rested and alert.

Tips for a good nights sleep?

• Create a relaxing bed time routine which could include reading a book, listening to calming music, an audio-book, or having a warm bath.

• Keep a regular sleep schedule, even at weekends where possible.

• Keep your bedroom dark, cool and quiet.

• Avoid caffeine and alcohol before bed.

• Exercise regularly, but not too close to bedtime

• Avoid screens for an hour before bedtime.

The importance of sleep for fat loss and health is clear. Start making sleep a priority for you now!

If you need any help with your fat loss journey, please drop me a WhatsApp message or an email - i'd love to help.

Martin