Sleep And Weight Loss: How It Helps And Daily Requirment Of Sleep

Your sleep schedule may be just as important to your weight loss efforts as your eating habits and exercise regimen if you’re attempting to lose weight. Sleep is usually neglected, and we never give it the respect it deserves.

Getting less than the recommended 7 hours of sleep each night increases your risk of developing negative health effects like weight gain, obesity, heart disease, depression, or even stroke. 

As a result, both getting a good night’s sleep and not getting enough sleep could hurt a person’s ability to lose weight. Shedding pounds is a personal decision, so you shouldn’t ever feel under pressure to do so.

But it makes sense to be interested in knowing how this all works if you want to lose weight for your health. In this article, we will be looking at all about sleep and weight loss.


Why Is Sleep Important For Weight Loss?

Insufficient sleep reduces leptin production and increases ghrelin production in the body. Thus, the less sleep you get, the more hungry you become. You will thus eat unless you have the willpower of a robot.

You may gain weight if you consume more. One of you will have trouble losing weight even if you follow the same dietary restrictions, exercise as much, and lead the same lifestyle as your clone.

Dietary failure may result from several different factors, not just lepton, ghrelin, and inadequate sleep.

Your ability to successfully lose weight depends on a variety of factors, including your medical history, current health, lifestyle, genetics, particular metabolism, prescription medications, dietary supplements, vitamins, and even your psychological profile.

How Could Sleep Help You Lose Weight?

  • Insulin Resistance

    Insulin, a hormone that controls blood sugar, is also actively involved in telling the muscles and tissues where to store calories as fat and glycogen. 

    After a certain point, body cells stop responding to insulin’s efforts when there is a constant high level of glucose in the blood. All extra glucose in the blood is then instructed to be stored as body fat.

    Sleep deprivation regularly slows metabolism and raises the risk of insulin resistance.

  • Encourages Acitivity

    Losing weight requires strength and energy, and too much or too little sleep may have an impact on both strength and concentration on all the work that you do on a day-to-day basis.

    There are many reasons why having a good sleep schedule is beneficial for successful weight loss because it gives you the motivation in reaching your desired goal weight.

  • Reduces Stress

    The more sleep you get, the less cortisol the stress hormone that causes water retention and decreases appetite is present in your body. 

    When you are stressed, your body tries to make serotonin to help you relax, and the easiest way to do that is by eating high-fat, high-carb foods, so you are more likely to make poor food decisions at this time.

  • Maintain Blood Sugar Levels

    All the excess glucose your body produces gets affected when you don’t get enough sleep. We observe increased insulin resistance with higher cortisol levels regularly. The same amount of glucose will eventually require more insulin to be metabolized.

  • Make You Feel Fuller

    Not only may get a good night’s sleep help you resist the impulse to reach for a bag of chips, but it also controls your hunger.

    Consider the results of a study involving 1,024 volunteers, which demonstrated that when people didn’t get enough sleep, their hormone levels became out of balance. 

    Leptin, the hormone that makes you feel full, decreased in their bodies while ghrelin, the hormone that makes you hungry, increases.

    Sleep aids in our bodies’ maintenance of those hunger hormones, ensuring that we experience hunger only when it is appropriate.

  • Enhances Endurance

    Lack of sleep may also hinder weight loss efforts in the gym. Whether you’re increasing your metabolism with strength training or burning fat with high-intensity cardio, lack of sleep could lower your endurance and pain tolerance, making it difficult to give it your all.

    People frequently believe they are exerting more effort than they are. It may seem impossible to go to bed early when your schedule is hectic. But sleep deprivation could interfere with your efforts to lose weight in a variety of ways, especially over the long term.

How Many Hours Of Sleep Required For Weight Loss?

If you’re attempting to lose weight, you should aim for seven hours minimum and a maximum of nine hours of sleep every night. You may stay away from feeling tired or feeling sleepy during the daytime by doing this.

As sleeping during the day could have a disruption that affects body hormone release, you should also attempt to get those seven to nine hours at night. Losing weight is difficult if you don’t get an eight-hour of sleep. 

When we breathe and perspire, water is lost. If you aren’t getting enough sleep, you are unnecessarily consuming more calories.

A study found that people with four hours of sleep had almost 10% more belly fat. Getting 7-9 hours of sleep each night is essential for well-being.


Our superpower is sleep, and both physical and mental wellness depends on getting enough of it. A healthy diet is linked to sound sleep.

Numerous issues, including metabolic abnormalities, weight gain, and an increase in obesity, may arise from sleep deprivation. Poor sleep quality and weight increase are directly correlated.

Your brain creates new connections as you sleep that aid in learning and memory. Your capacity for concentration, judgment, and creativity are all influenced by how well you sleep.

A lack of sleep could result in heart disease, kidney disease, high blood pressure, and the repair of your heart and blood vessels.

Poor focus, inactivity, and a lack of energy cause us to perform poorly during exercise, which in turn causes us to gain weight indirectly.

So, sleep and healthy body weight are associated. Ghrelin and leptin are two neurochemicals that regulate our hunger.

Lack of sleep may cause ghrelin levels to rise, which causes hunger desires and obesity. On the other hand, the hormone leptin regulates our appetite and prevents overeating.