Whilst I usually don't encourage discussions about weight loss, I also respect that for many women changing your body composition makes up part of your health goals. So if having more energy every day isn't enough reason to get a better nights sleep, perhaps affecting your waistline might.
Studies have proven that regularly getting less than 7 hours sleep (the CDC cites less than 7 hours as 'short sleep') is linked to higher BMI and a lower rate of fat loss.
Here are 4 reasons why getting more sleep will support your fat loss goals.
1. IT MESSES WITH YOUR HORMONES
Lack of sleep produces higher levels of cortisol, the stress hormone which shuts down vital bodily functions like your metabolism.
It also can increase the hunger hormone Ghrelin and suppress the satiety hormone leptin. Meaning you're hungrier and less satisfied by the food you do eat but with a reduced capacity to metabolise your food. In fact, one review of studies found that those who experienced sleep deprivation consumed an additional 385 calories per day, with a greater than usual proportion of calories coming from fat.
2. YOU'RE 55% MORE LIKELY LOSE FAT RATHER THAN WASTE MUSCLE IF YOU'RE GETTING A FULL NIGHTS SLEEP.
One study took two groups of people and gave them identical diet and exercise programs. One group had only 5 hours of sleep a night, one had 8 hours. Both groups lost the same amount of weight, however the 8 hour group lost 55% more body fat than the 5 hour group. The other group lost their body mass from muscle wastage.
3. YOU'LL MAKE BETTER FOOD CHOICE AND BE LESS 'TURNED ON' BY CALORIE DENSE FOODS.
Lack of sleep alters the way your brain works and can affect decision making. This may make it harder to make healthy food choices and resist tempting foods.
In addition, it appears that the reward centers of the brain are more stimulated by food when you are sleep deprived so that second bowl of ice cream is going to taste even better
4. YOU'RE MAXIMISING YOUR BODIES ABILITY TO HEAL AND REPAIR MUSCLE
More sleep = More HGH = More Muscle Repair = Higher RMR
Whaaaaaattt!? Put simply, Human Growth Hormone is at it's highest concentration when you are asleep. HGH is responsible for cell repair, including muscle repair.
The more lean muscle you have in your body, the higher your Resting Metabolic Rate i.e. your body burns more calories at rest the more lean muscle mass you have.
Skip on the zzzzz's and your muscles won't repair as effectively, meaning lower RMR, less calories burned at rest.
When you're well rested your training if more effective
This one should really be a no brainer. You can run faster, lift heavier, ultimately building more lean muscle mass and burning more calories than if you're training on an empty tank.
Sleep is just ONE of the 6 critical pillars of Womens Health. As Female Health and Performance Coaches we know how to get our ladies results. Every woman in our Ladies Bootcamp, Mums and Babes and MumStrong bootcamps gets access to 1:1 health coaching where we get super clear on your goals and look at the 6 critical pillars of Women's Health as they relate to your lifestyle. This helps us create a targeted action plan to get you the results you desire, fast.
If you'd like to have an obligation free chat about your specific goals and uncover what is holding you back from achieving your goals. You can book a chat here