Imagine your body is like a car, and sleep is the fuel it needs to run efficiently. When you don't get enough sleep, it's like running your car on empty or using low-quality fuel. Just like a vehicle sputters and struggles to perform without enough fuel, your body struggles to function optimally without adequate sleep.
A functional medicine approach is the best fuel for maintaining a healthy weight. This article reviews how sleep quality affects one's ability to maintain a healthy weight and how a functional medicine approach can help.
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How Sleep Quality Impacts Weight Maintenance
The cycle of weight gain and poor sleep highlights the importance of addressing sleep habits to support healthier lifestyles and combat the obesity epidemic in the U.S. About 42% of adults in the U.S. are obese, and nearly 35% of adults get less than the recommended 7 hours of sleep each night. So, it's essential to prioritize good sleep to manage weight effectively.
What constitutes good sleep? Good sleep is defined as a person’s satisfaction with their sleep experience. Good sleep quality ensures a person feels rested, has improved cognitive abilities, and has more positive relationships. When a person experiences poor sleep, it can have an adverse impact on maintaining a healthy weight. Lack of quality sleep impacts the body in these ways:
Hunger hormones make it more difficult to say “no” to unhealthy food options.
It makes a person likely to crave unhealthy, high-calorie foods.
It negatively impacts how a person’s body processes sugar, making it more likely to create fat storage.
It makes a person feel tired and unmotivated to exercise, so getting enough movement throughout the day is more challenging.
Weight Maintenance and Sleep Quality
Ghrelin and Leptin Hormones
Poor-quality sleep can disrupt key hormones related to weight maintenance. These hormones include ghrelin, which regulates hunger, and leptin, which promotes satiety.
A study that followed 3,000 participants for five years showed that 13.5% developed metabolic syndrome, and of those patients, 46.9% were women. Metabolic syndrome was most common among adults who slept 6 hours or less per night and lowest among those who slept 7-9 hours per night.
Findings from an 18-year study of 16,000 healthy individuals showed that sleeping less than 6 hours per night significantly increased the risks of central obesity, elevated fasting glucose, high blood pressure, low HDL, hypertriglyceridemia, and metabolic syndrome. The researchers concluded that sleep quality significantly impacts metabolism.
Unintended Consequences of Sleep Medications
About 30% of adults in America have insomnia. Poor sleep quality can lead some to use prescription sleep medications such as Zolpidem (Ambien). Research shows that the use of prescription sleep medications regularly can lead to nocturnal eating and weight gain.
Consuming large or spicy meals close to bedtime can cause discomfort and disrupt sleep. Additionally, irregular eating patterns or skipping meals may negatively impact circadian rhythms and sleep-wake cycles. To enjoy optimal sleep quality, consume a non-spicy, high-protein, low-fat meal closer to bedtime.
2. Caffeine Intake
Consuming caffeine too close to bedtime can interfere with sleep patterns. Findings from a meta-analysis showed that caffeine reduced sleep time by 45 minutes and sleep efficiency by 7%. The ideal consumption of caffeine was at least 8 hours before anticipated bedtime and as much as 12 hours before bedtime for higher caffeine drinks. Caffeine reduces the amount of REM sleep a person experiences at night, which is the most restorative form of sleep (The Science of Sleep). Be sure to skip that afternoon coffee if you'd like to improve your sleep quality.
3. Sleep Routine
Having a regular sleep routine is essential to optimal sleep. Research has shown that having a poor sleep routine contributes to metabolic syndrome, obesity, and cardiovascular diseases. Promoting consistent bedtime and wake times are critical to optimal sleep. Setting an alarm to go to bed and wake up can be helpful. Incorporating sleep hygiene practices, such as establishing a regular bedtime routine, creating a comfortable sleep environment, and limiting exposure to electronic devices before bedtime, can help promote a regular sleep schedule and improve overall sleep quality.
4. Exercise
Regular exercise is vital in maintaining a healthy weight and health. Exercise is also essential to improving sleep quality. Findings from four systematic reviews showed that exercise improved sleep quality. Specifically, aerobic exercise, when paired with mindfulness, improved sleep quality in those with insomnia. Moderate aerobic exercise combined with light-intensity strength improved sleep efficiency.
Avoid screen time too close to bedtime
While we all may enjoy a little streaming binge before bedtime, it’s best to turn off screens at least one hour before bedtime if you want to get the best quality sleep.
Researchers have found that screen time negatively impacts sleep by:
Melatonin disruption: Screens for two hours or more in the evening can cause melatonin suppression.
Blue Light Effect: Screens emit blue light, suppressing melatonin and interfering with our circadian rhythm.
Long-Term Negative Impact: Prolonged screen exposure before bedtime may increase the risk of sleep disorders.
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Key Takeaways
High-quality sleep contributes to maintaining a healthy weight.
Poor sleep quality makes it challenging to maintain a healthy weight due to its negative effects such as:
Hormonal disruptions such as increased Ghrelin and decreased Leptin
Imagine your body is like a car, and sleep is the fuel it needs to run efficiently. When you don't get enough sleep, it's like running your car on empty or using low-quality fuel. Just like a vehicle sputters and struggles to perform without enough fuel, your body struggles to function optimally without adequate sleep.
A functional medicine approach can be a helpful tool for maintaining a healthy weight. This article reviews how sleep quality may impact one's ability to maintain a healthy weight and how a functional medicine approach might support this goal.
[signup]
How Sleep Quality Impacts Weight Maintenance
The cycle of weight gain and poor sleep highlights the importance of addressing sleep habits to support healthier lifestyles and manage weight effectively. About 42% of adults in the U.S. are considered to have obesity, and nearly 35% of adults get less than the recommended 7 hours of sleep each night. So, it's essential to prioritize good sleep to help manage weight.
What constitutes good sleep? Good sleep is defined as a person’s satisfaction with their sleep experience. Good sleep quality ensures a person feels rested, has improved cognitive abilities, and has more positive relationships. When a person experiences poor sleep, it can have an adverse impact on maintaining a healthy weight. Lack of quality sleep impacts the body in these ways:
Hunger hormones may make it more difficult to say “no” to unhealthy food options.
It may lead a person to crave unhealthy, high-calorie foods.
It may negatively impact how a person’s body processes sugar, potentially leading to increased fat storage.
It may make a person feel tired and unmotivated to exercise, so getting enough movement throughout the day can be more challenging.
Weight Maintenance and Sleep Quality
Ghrelin and Leptin Hormones
Poor-quality sleep can disrupt key hormones related to weight maintenance. These hormones include ghrelin, which regulates hunger, and leptin, which promotes satiety.
A study that followed 3,000 participants for five years showed that 13.5% developed metabolic syndrome, and of those patients, 46.9% were women. Metabolic syndrome was most common among adults who slept 6 hours or less per night and lowest among those who slept 7-9 hours per night.
Findings from an 18-year study of 16,000 healthy individuals showed that sleeping less than 6 hours per night significantly increased the risks of central obesity, elevated fasting glucose, high blood pressure, low HDL, hypertriglyceridemia, and metabolic syndrome. The researchers concluded that sleep quality significantly impacts metabolism.
Unintended Consequences of Sleep Medications
About 30% of adults in America have insomnia. Poor sleep quality can lead some to use prescription sleep medications such as Zolpidem (Ambien). Research suggests that the use of prescription sleep medications regularly may lead to nocturnal eating and weight gain.
Consuming large or spicy meals close to bedtime can cause discomfort and disrupt sleep. Additionally, irregular eating patterns or skipping meals may negatively impact circadian rhythms and sleep-wake cycles. To enjoy optimal sleep quality, consider consuming a non-spicy, high-protein, low-fat meal closer to bedtime.
2. Caffeine Intake
Consuming caffeine too close to bedtime can interfere with sleep patterns. Findings from a meta-analysis showed that caffeine reduced sleep time by 45 minutes and sleep efficiency by 7%. The ideal consumption of caffeine was at least 8 hours before anticipated bedtime and as much as 12 hours before bedtime for higher caffeine drinks. Caffeine reduces the amount of REM sleep a person experiences at night, which is the most restorative form of sleep (The Science of Sleep). Consider skipping that afternoon coffee if you'd like to improve your sleep quality.
3. Sleep Routine
Having a regular sleep routine is essential to optimal sleep. Research has shown that having a poor sleep routine may contribute to metabolic syndrome, obesity, and cardiovascular diseases. Promoting consistent bedtime and wake times are critical to optimal sleep. Setting an alarm to go to bed and wake up can be helpful. Incorporating sleep hygiene practices, such as establishing a regular bedtime routine, creating a comfortable sleep environment, and limiting exposure to electronic devices before bedtime, can help promote a regular sleep schedule and improve overall sleep quality.
4. Exercise
Regular exercise is vital in maintaining a healthy weight and health. Exercise is also essential to improving sleep quality. Findings from four systematic reviews showed that exercise improved sleep quality. Specifically, aerobic exercise, when paired with mindfulness, improved sleep quality in those with insomnia. Moderate aerobic exercise combined with light-intensity strength improved sleep efficiency.
Avoid screen time too close to bedtime
While we all may enjoy a little streaming binge before bedtime, it’s best to turn off screens at least one hour before bedtime if you want to get the best quality sleep.
Researchers have found that screen time may negatively impact sleep by:
Melatonin disruption: Screens for two hours or more in the evening can cause melatonin suppression.
Blue Light Effect: Screens emit blue light, suppressing melatonin and interfering with our circadian rhythm.
Long-Term Negative Impact: Prolonged screen exposure before bedtime may increase the risk of sleep disorders.
[signup]
Key Takeaways
High-quality sleep may contribute to maintaining a healthy weight.
Poor sleep quality makes it challenging to maintain a healthy weight due to its potential negative effects such as:
Hormonal disruptions such as increased Ghrelin and decreased Leptin
The information provided is not intended to be a substitute for professional medical advice. Always consult with your doctor or other qualified healthcare provider before taking any dietary supplement or making any changes to your diet or exercise routine.
Deng, H.-B., Tam, T., Zee, B. C.-Y., Chung, R. Y.-N., Su, X., Jin, L., Chan, T.-C., Chang, L.-Y., Yeoh, E.-K., & Lao, X. Q. (2017). Short Sleep Duration Increases Metabolic Impact in Healthy Adults: A Population-Based Cohort Study. Sleep, 40(10). https://doi.org/10.1093/sleep/zsx130
Gardiner, C., Weakley, J., Burke, L. M., Roach, G. D., Sargent, C., Maniar, N., Townshend, A., & Halson, S. L. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 69(101764), 101764. https://doi.org/10.1016/j.smrv.2023.101764
Nelson, K. L., Davis, J. E., & Corbett, C. F. (2021). Sleep Quality: An Evolutionary Concept Analysis. Nursing Forum, 57(1), 144–151. https://doi.org/10.1111/nuf.12659
Pot, G. K., Almoosawi, S., & Stephen, A. M. (2016). Meal irregularity and cardiometabolic consequences: results from observational and intervention studies. Proceedings of the Nutrition Society, 75(4), 475–486. https://doi.org/10.1017/s0029665116000239
Sletten, T. L., Weaver, M. D., Foster, R. G., Gozal, D., Klerman, E. B., Rajaratnam, S. M. W., Roenneberg, T., Takahashi, J. S., Turek, F. W., Vitiello, M. V., Young, M. W., & Czeisler, C. A. (2023). The importance of sleep regularity: a consensus statement of the National Sleep Foundation sleep timing and variability panel. Sleep Health, 9(6). https://doi.org/10.1016/j.sleh.2023.07.016
Tian, C., Wei, Y., Xu, M., Liu, J., Tong, B., Ning, J., Wang, Y., Wang, Y., Estill, J., & Ge, L. (2024). The effects of exercise on insomnia disorders: An umbrella review and network meta-analysis. Sleep Medicine, 115(115), 66–75. https://doi.org/10.1016/j.sleep.2024.02.002
Tiwari, R., Tam, D. N. H., Shah, J., Moriyama, M., Varney, J., & Huy, N. T. (2021). Effects of sleep intervention on glucose control: A narrative review of clinical evidence. Primary Care Diabetes, 15(4). https://doi.org/10.1016/j.pcd.2021.04.003
Wang, Y., Qian, Y.-X., Liu, J.-H., Miao, Y.-M., Ma, Q.-H., & Pan, C.-W. (2021). Longitudinal association between sleep and 5-year incident metabolic syndrome in older Chinese adults: a community-based cohort study. Sleep Medicine, 81(81), 1–7. https://doi.org/10.1016/j.sleep.2021.02.004
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