Everyone knows the old maxim about losing weight: Exercise more and eat less. But that saying doesn’t go far enough. Sleep is your real secret weapon.
Your body, brain and feelings need sleep to run smoothly. If the average adult doesn’t get at least seven to eight hours of sleep nightly, they are twice as likely to be overweight. That’s how important it is. Let’s unpack the science and learn how to flip the script.
The lost art of a good night’s sleep
As a culture, we come by a lack of sleep honestly. Over 100 years ago, people got — on average — a solid nine hours a night. In 1975? Seven and a half hours. Today? Most of us never even reach seven hours, and that’s on a good night. It makes sense, with busy workloads, distracting multimedia and screens that keep us up past our bedtime. And staying up late on weekends keeps 1 in 4 adults short on sleep throughout the rest of the week too.
Not enough shut-eye
Research tells us that people getting less than seven hours a night are a lot more likely to be overweight, not to mention have difficulties learning, remembering things and staying focused. Worse, it can increase your risk of obesity, type 2 diabetes, high blood pressure and heart problems.
Stress, sleep and eating: a vicious cycle
When you’re stressed, you naturally pack on the pounds with high-calorie comfort foods. You know the ones: chips, pizza, cookies and anything fried. Why? Because your body’s daily well-being is way more important than most people give it credit for. Eating munchies, fast food, sugar and grease at odd times adds to the mix, which can wreck your sleep and make you toss and turn all night.
Blame it on hormones
A bad night’s sleep can knock your body out of rhythm. Why? Because the hormones that tell you whether you’re hungry or full don’t work as well. This physical chaos is why you feel hungry all the time and eat more to shake off the exhaustion and stress. The answer, of course, is more sleep, which can balance your hormones, ease stress and help you chill out.
Your action plan: Get more sleep
The beauty of the human body is that it all works together. Want to lose weight? Get more sleep. Need to sleep more? Eat healthier and on schedule.
A few ideas to get better sleep:
- Consistency. Go to bed at the same time every day. Same for wake-up time.
- Focus. Your bedroom should be quiet, cool and dark.
- Avoid distraction. Turn off screens an hour before sleeping and turn clocks away.
- Set yourself up for success. Cut back on alcohol and caffeine.
Bonus ideas to beat stress:
- Escape. Take a walk or read for pleasure.
- Create a support system. Talk regularly with friends or family.
- Relax. Take deep breaths, practice yoga or play with a pet.
- Eat sensibly. Don’t skip breakfast and schedule regular, healthy meals.
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