Sleep and weight loss

 I was giving a workshop on the importance of sleep, and I was asked if a person can lose weight when sleeping. The short answer I yes. People do lose weight during sleep. However, this is mostly due to water loss through breathing and sweating.

While individuals do not burn much fat during sleep, sleep is a fundamental component of well-being, and a lack of it can make maintaining a moderate weight more difficult.

Sleeping well complements weight loss because people may notice their cravings for non-nutritious foods are weaker when they experience better quality sleep.

If a person wants to sleep better, they can improve their sleep hygiene. There are several actions a person can take to improve their sleep hygiene, which include

·       Introducing consistency: Going to bed at the same time each night prepares the body for sleep. Waking up at the same time each day means a person is tired enough to fall asleep when bedtime approaches. People should aim for 7–8 hours of sleep each day.

·       Creating a healthy sleep environment: A dark bedroom will help a person feel more ready for sleep. Try to turn off all TVs and computers before going to bed. People can also go to sleep quicker if they keep laptops or cell phones out of the bedroom.

·       Avoiding large meals before bedtime: A person is unlikely to feel tired when their body is digesting a substantial meal. Additionally, when people consume caffeinated drinks, they are more alert and awake. Therefore, they should avoid consuming these before bedtime.

·       Staying active: When a person is physically active during the day, they feel more tired, as their body is using more energy.

If a person wishes to maintain moderate weight, they need to eat and sleep well. However, changing routines and building healthier habits can be challenging, and often people stick with some changes more than others.

Below are some ideas individuals can use to start making healthier lifestyle choices and habits. 

·       Create a contract: Writing a weight loss goal down in the form of a contract can help a person understand why they wish to lose weight. For example, they may have a family history of heart disease. The contract can also include details on how they will lose weight, such as running twice a week or batch cooking nutritious meals at the weekend. 

·       Keep a food diary: Tracking meals throughout the day will help a person better understand what they are eating, so they can make mindful choices, such as choosing frozen yogurt over ice cream. 

·       Monitor progress: An individual can track their progress and health-related milestones. This does not have to be only weight-related and could also include achievements, such as running for 2 miles without feeling breathless.