Sleep More to Lose Weight?

Most people don’t want to make weight loss harder. Or weight gain easier.

Yet if you don’t get enough sleep, that’s exactly what you’re doing.

Case in point: A 2019 meta-analysis of 41 studies calculated that when people significantly restricted shuteye (by sleeping just 4-5 hours per night), they consumed, on average, an extra 250 Calories per day.

But here’s the good news: A University study recently showed how “easy” it can be to turn that around.

The scientists looked at what would happen when 40 people who were getting less than 6.5 hours of sleep per night got individual sleep coaching.

The results are eye-opening (pun intended)

▶ On average, the participants slept for 1.2 hours more per night for the next two weeks (the length of the study period).

▶ Every hour of extra sleep was associated with 162 fewer daily Calories consumed.

Put another way: The participants cut more than 1,000 Calories per week from their diet by simply sleeping a little more.

That’s meaningful progress—and it required zero intentional eating changes.

Plus, participants were able to make these initial changes without a ton of coaching.

What kind of coaching did they get?

Each person received one hour of guidance at the beginning of the study, along with a brief check-in seven days later.

They were given a recommended sleep-wake schedule, and advice on bedtime routines, their sleeping environment (bedroom noise, light, and temperature), screen time, and physiological factors such as exercise and caffeine.

That’s it.

This one-hour session is why we previously referred to it as “easy.” But we used quotes for a reason: Successfully making changes, even “simple” ones, is rarely easy.

It takes effort.

Plus, it’s important to note this wasn’t a long-term study. For the changes to stick, ongoing help from a coach would likely be key, especially when life inevitably throws a wrench into things.

Because even though people often think change goes like this…

A graph with the x-axis as awesome and the y-axis as time with an arrow starting from 0 labelled as "you suck" and going on a linear path to the top labelled as "you rule".

It usually goes like this…

A graph with the x-axis as awesome and the y-axis as time with an arrow starting from 0 and going on a non-linear path to the top.

Why does sleeping more help you eat less?

For starters, lack of sleep negatively impacts hunger, appetite, and satiety hormones which can lead to an increase in food cravings.

There’s also more opportunity to act on those cravings: If you’re getting, say, 5 hours of sleep a night versus 8 hours, that’s 3 more hours of potential “eating time.”

Just as important: A bad night’s rest can negatively impact your outlook and mood, your emotions, your relationships, your decision-making ability, and your capacity to manage stress.

And those effects are likely amplified if you consistently miss out on sleep.

It doesn’t take a sleep scientist to see how all these connect back to eating (and exercise) behaviors.

The bottom line is, if you aren’t prioritising sleep…

You’re swimming against the current.

Yes, some people struggle with chronic insomnia or sleep apnea. And, as a result, may need a qualified medical professional to help treat those problems.

But for many who don’t get enough rest, it’s a behavior change problem.

Struggle to create a workout plan and stick to it? Why not outsource the responsibility of learning how to put all the components needed for a successful training program together?

Let me spend the time on your behalf, and do the heavy lifting for you - just show up and get the results!

Contact me on 07971 22 22 35 and schedule your time TODAY!

Blog Written by Tanvir Heer Coaching

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