The Relationship Between Sleep and Weight Loss

It's January, and alongside all your other dreams for 2016, one of your resolutions will probably be that this is the year you're going to lose weight and get fit.

But did you know that getting enough sleep each night can really help with your fitness goals?

Which means having a lie in instead of an early morning gym session is actually better for you! Well, maybe not...

However, according to research, people who get around 8 hours sleep a night can reduce their stress levels and have double the chance of slimming down, alongside many other health benefits.

The Research

According to a study carried out by researchers from Kaiser Permanente Center for Health Research in Portland US, people who had less than six hours sleep or more than eight hours sleep per day were less likely to lose weight. The results support previous research linking sleep problems to obesity.

However, this does not mean that a poor sleep pattern directly causes obesity, but if a candidate wasn't getting enough sleep, it was harder for them to stick to their weight loss programme.

Lack of sleep can trigger a hormonal reaction which results in an intake of energy-dense food – usually high carb and high sugar foods, which become a “coping behaviour”.

We've all been too tired to cook a healthy meal and reached for a takeaway menu instead, or needed an energy boost so grabbed a chocolate bar or energy drink. Once or twice alongside a healthy lifestyle is fine, but if you constantly find yourself doing this, that is where the problem starts.

So, how can I get a good night's sleep to avoid this?

1) A Comfy Bed

It seems like the most obvious pointer, but a comfortable bed equals a fantastic night's sleep. You spend around a third of your life in bed, so make it the best it can be. Over time, your mattress can lose it's firmness and experts recommend you replace it every seven years to provide support and comfort.

2) A Routine

A good bedtime routine can leave you settled and relaxed, making it easier to fall asleep in the first place and sleep through the night without any interruptions. Make dinner and any packed lunches for the next day early, avoid caffeine and turn the TV off. Have an hour before bed without any phones or television to rest your brain, and read a book in bed to relax and settle for the night.

3) Organise Your Room

A bedroom is predominantly a space for your to sleep in, so keep it organised to create a peaceful and tranquil area to relax in. Make sure your surfaces are clutter free and the floor is tidy. Put clothes away in the wardrobe so there is nothing strewn around the room and keep shoes and accessories tidy. Add personal touches to your bedroom or sleeping space such as photos and plants to make you relaxed.

4) Set Your Alarm

Keep in a routine by going to bed around the same time every evening and setting your alarm to wake you up at the same time every morning. That way, your body will get into its own routine and you'll find yourself much more refreshed in the mornings.

5) Avoid Napping In The Daytime

A nap during the day may feel great at the time, but it can seriously affect your sleep routine later that evening. Napping usually incorporates the deeper stage 3 sleep, which will result in less deep sleep at night. The lighter sleep stages mean you are awoken easier and will not feel as refreshed in the morning.

6) Forget About All Your Worries

It's easier to say it than do it, but try not to lay in bed worrying about different problems, work issues or finances. At that moment in time, there's nothing you can do to change it, so try not to let it stop you from sleeping at night. Leave your work worries in the office, sort any arguments or disagreements with family and friends before you go to bed and remember that after a good nights sleep, you have a different perspective.

7) Avoid Harsh Colours and Bright Lighting

Use pastel colours which have a calming nature when you decorate your bedroom, as these will help you relax and sleep better. Bold colours like red or dark shades will have the opposite effect. Turn your phone off and any electricals with an LED display, as these can create light in the room when you are trying to sleep. It may also be worth investing in a blackout blind or eye mask, especially in the summer months when the sun sets later and rises earlier, or if you're a shift worker.

Diet & Exercise

Alongside making sure you get enough sleep every night, the key to a healthy lifestyle is to eat healthily and exercise regularly. Combining the three will make a huge impact when it comes to your New Year's Resolution.

Healthy eating doesn't have to be a chore – getting in the kitchen and experimenting with different ingredients can be fun. By substituting items and making small changes, your New Year's Resolution of being healthier, fitter and losing weight is easier than you think.

Exercise is also a great way of burning calories, toning up and slimming down. Not only is it good for physical health, but also mental health, as it lets you blow off steam, de-stress and in turn, helps you get a better nights sleep.

Find something that you actually enjoy doing. That way, there's more chance of you sticking to it. You don't have to spend hours on a treadmill if that's not what you find fun – join a fitness class like Aquafit, Zumba or pilates. Trying out an array of classes will give you a chance to find something you really like to do.

Make A Change Today

You're probably in full swing of your 'new year, new me' fitness plan by now. If so, good luck! You can definitely make it last, simply by making a few changes to your lifestyle.

Remember to drink plenty of water and persuade a friend to join you in the gym for moral support. And the most simple advice – do everything you can to get a good nights sleep.

With that, we can help. If you haven't changed your mattress in the last seven years (or more!), start there to create a comfortable sleeping space and ensure you get your full night of undisturbed slumber.