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Ask Pam: Can Lack of Sleep Affect Weight Loss?
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Can lack of sleep hinder my weight-loss success? You might think sleeping and weight loss have nothing to do with each other, but they most certainly do!
You already know the importance of eating healthy, drinking eight glasses of water a day, exercising…….the list goes on. But besides the nutrition and fitness suggestions, getting enough sleep is just as important.
Studies show that it takes more than 1-2 nights of good sleep to make up for the effects of long-term sleep deprivation. Staying up late or for extended periods of time then hoping to make up for it on the weekends may not cut it (especially if you're busy raising kids).
Not only does lack of sleep often lower your energy, but it can also affect how you feel, eat and fight off infections. If we don’t get enough sleep, we may feel more sluggish and not always think clearly. We may also eat more and feel more run down (many of us get sick more often).
Chronic lack of sleep has been linked to obesity and hormone imbalance. Leptin (an appetite-controlling hormone), for example, is linked to sleep. Leptin suppresses appetite and if you lack in sleep, leptin levels fall. The result? Your brain isn’t getting the message that you're full or not hungry, so you tend to eat more.
So the important thing here is to get more sleep or at least enough for our bodies to rest (7-9 hours, as recommended by the CDC). Having a hard time falling asleep? Try to relax (easier said than done) and take a warm shower, cup of hot decaf tea or read a book for a bit.
Try to avoid eating close to bedtime but if decide to do so, pick foods that induce sleep like warm milk, bananas, oats (they increase the level of tryptophan in your blood). Also, carbohydrate-rich foods coupled with dairy also increase tryptophan.
Rest those eyes tonight and get some good zzzzzz’s! Your body will thank you for it!
Have a diet question for Pam? Email askpam@ediets.com and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.
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Labels: ask pam, dieting, health, nutrition, sleep, weight loss
Comment by 
Loose Fat Stomach said... - Thursday, January 21, 2010 2:31:00 AM
Thanks for educating us!
Now I know the true importance of sleeping!
Comment by said... - Thursday, January 21, 2010 10:53:00 AM
Hi Loose Fat Stomach,
You are very welcome. I am happy to hear you enjoyed this blog!
- Kimberly, RD, Nutrition Support Team
Comment by said... - Friday, January 22, 2010 9:20:00 AM
I am trying to regulate my sleep as much as I can, but I still can't manage more than 6 hours a night. If I wake up on my own early, does that mean that 6 hours is all I need?
I don't feel grogy and don't use caffeine. I also do steam room and hot tub every afternoon after work, practice yoga and stretch daily and do relaxation excersise when I go to bed and can't fall asleep.
And still, I go to bed ~9 pm and wake up between 3 and 3:45 am, not making that coveted 7 hours.
Apart from eating starches before bed (which I won't because I am trying to lose weight), is there anything else I can do to get to these 7 hours, or am I fine with 6?
Comment by 
Pamela said... - Friday, January 22, 2010 11:20:00 AM
It sounds like your body is working well with 6 hours. The recommendation (keep in mind not ideal for everyone) is about 7-9 so you are not far off. If you feel energized and not sluggish, sounds like you are doing just fine. The only thing maybe to see if your body rests a bit more, is to increase your activity level (cardio/strength)and see if that works...plus will help burn a few extra calories here and there. Keep up the good work....you are doing well!
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