Diet and exercise are two key aspects of successful weight loss, but there’s another important factor that tends to get neglected-sleep! Adults need an average ofseven to nine hoursof sleep each night, yet theCDCestimates that at least one-third of U.S. adults log less than seven hours.
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When it comes to weight loss, theeffectsof not getting enough shuteye go way beyond being a little tired or less productive. Inadequate sleep triggers metabolic and hormonal changes, which increase appetite and cravings and decrease insulin sensitivity. These effects are so significant that inadequate sleep is considered to be a risk factor for weight gain and obesity.
Additionally, a lack of sleep can make it even more difficult to stick to healthy food choices since mental health, mood and thought patterns are also impacted. So, what can you do to make your snoozing longer and more restful? Here are six small changes for better sleep to support weight loss.
1. Limit Caffeine After Lunch
While I love a cup of coffee (or two) in the mornings, I’m careful to avoid caffeine in the late afternoon and evening. I thought this was enough to avoid caffeine-related sleep issues, but that may not be the case. Turns out, caffeine can remain in the body for6 to 9 hoursafter it’s consumed. For those sensitive to caffeine, this can make falling asleep difficult. And, even if it doesn’t seem to prevent you falling asleep, having remnants of the stimulant in the body can decrease the amount of deep sleep you get.
Weight Loss Tip:If you regularly consume caffeine,moderate consumption(<400mg caffeine/day) in the first half of the day will have little impact, but try to limit intake starting in the early afternoon. Also, watch out for any medications or supplements you take in the evening that may contain caffeine.
2. Eat a High-Fiber Diet
Weight Loss Tip:High-fiber, less-processed foods such as fruits, vegetables, beans and whole grains are what sustainable weight loss programs are centered around, since these foods are high in nutrients while being lower in calories, added sugars and sodium. You’re likely already focusing on these foods if you’re trying to lose weight, so use the possible benefit of better sleep as additional motivation to continue with smart eating choices.
Try Our 7-Day High Fiber Meal Plan
3. Get Moving
Exercise burns calories, but being physically active also helps you sleep better! Though the mechanism isn’t fully understood,researchsuggests those who get regular exercise-regardless of length or type of activity-sleep longer and get more of the deep, restorative sleep that’s essential for the body, compared to those who are less active.
Weight Loss Tip:Burning calories and sleeping better is a double win when trying to lose weight, so establish (and stick with) a regular workout schedule. Aim for at least 30 minutes of physical activity each day, but if you can’t squeeze in a trip to the gym, even a short 10-minute walk or workout may result in improved sleep that night.
4. Get Some Sunlight
5. Hydrate Early in the Day
Keeping the body hydrated is key for weight loss, and apparently also for getting adequate sleep! A2018 studyfound that individuals who got six hours of sleep or less were much more likely to be inadequately hydrated, compared to those who slept seven to nine hours. However, getting up several times a night to go to the bathroom could disrupt your overall sleep, so how do you hydrate to support weight loss and sleep without a full bladder waking you up during the night?
Try Our Lemon, Cucumber and Mint Infused Water
6. Skip That Glass of Wine
Losing weight isn’t about deprivation; all foods (and drinks) can fit into a healthy weight loss approach. And if you like to have an occasional drink, then you’re probably already opting for a lower-calorie cocktail like a glass of wine or light beer. However, there’s more to know about that drink than just the calorie count.
Weight Loss Tip:If you drink, enjoy a cocktail or two on occasion-just don’t make it a nightly habit. Even though you may not feel the effects from one drink per night, the sleep loss slowly adds up. Also, be aware that the more you consume, the amount of restful sleep decreases.
Carolyn Williams, PhD, RD, is author to the new cookbook,Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less, and a culinary nutrition expert. Her work is regularly featured inCooking Light, RealSimple,Parents,Health,EatingWell, the American Heart Association and more. You can follow her on Instagram@realfoodreallife_rdor on carolynwilliamsrd.com.
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