Does Sleep Quality Affect Weight Loss?
Does Quality of Sleep Affect Your Weight Loss? In short, yes: sleeping well helps you lose weight, big time! In 2015, a study, funded by Diabetes UK and UK National Institute of Health Research, concluded that losing out on just 30 minutes of sleep per night can cause people to experience weight gain. Additionally, a more shocking, and unexpected consequence, was the potential metabolic changes, such as insulin resistance.
Does Quality of Sleep Affect your Weight Loss?
Why does insulin resistance matter? Insulin resistance allows sugar to build up in the blood, instead of being absorbed by the cells. This can result in the person developing prediabetes, or even type 2 diabetes eventually. After 12 months, for every 30 minutes of weekday sleep deficit, the risk of obesity increased by 17%, and the risk of insulin resistance increased by a staggering 39%. You may be interested to read our blog about how you can reverse type 2 diabetes.
Also, in 2022, researchers at the Mayo Clinic, in Minnesota, conducted a study, and published their findings in the Journal of the American College of Cardiology. It was no great surprise that the group of people who were only allowed to sleep for 4 hours per night consumed more calories than the control group. However, the greatest discovery was that they had gained a substantial amount of dangerous abdominal, or visceral fat, around their organs, during the study period.
Will sleeping help me lose weight?
Lead researcher, Dr Vinred Somers, stated: ‘Normally, fat is preferentially deposited subcutaneously or under the skin. However, the inadequate sleep appears to redirect fat to the more dangerous visceral compartment. So, in the long term, these findings implicate inadequate sleep as a contributor to the epidemics of obesity, cardiovascular and metabolic diseases.’
We Spend Thirty Per Cent of Our lives Asleep
When you’re sleeping your whole body, including the brain, has a chance to generally rejuvenate itself. However, according to the NHS, one in three of us suffers from lack of sleep. But, unfortunately, sleep deprivation causes a spike in the stress hormone, cortisol, which in turn increases your appetite. Additionally, when you’re feeling stressed, your body craves more carbohydrates.
Does Sleep Quality Affect Weight Loss?
Willpower restores itself during sleep
Many believe that willpower is like a hormone, so its reserves dwindle as the day goes on. And only sleep can replenish it. Research shows that people trying to stop smoking, or to lose weight, as an example, normally cave in during the evening, around 8.00pm. This is when their level of the willpower hormone has been expended.
Lack of Sleep Increases Cravings for Carb-Rich Foods
Evidence supports the fact that lack of sleep causes people to consume more food, and crave predominantly energy-dense, high-carbohydrate snacks. All carbohydrates are broken down into glucose, which is then absorbed into the bloodstream, raising your blood sugar. Whenever you’re not eating, (while you’re sleeping, for instance), your body will burn the sugar for energy first of all, and when the sugar supply runs out, it will start burning your fat stores. So, yes you can, in a way, lose weight while you sleep.
Try Not To Eat Late At night
It’s a fact that insufficient, or fragmented, sleep causes people to overeat. Also, the double-edged sword situation is that unfortunately, overeating can affect the quality of sleep! The digestive system slows down during sleep, so if you eat late at night, your body uses a lot of energy for several hours afterwards to digest that food, which makes it harder for you to relax and fall asleep. Sleep more and lose weight…
A recent study by Columbia University in New York, published in the Annual Review of Nutrition journal, found that a diet that includes plenty of fruit, veg and legumes, promotes better quality sleep. In contrast, people who consume high quantities of added sugar experience poorer quality sleep, and less deep sleep overall. Also, of course, they are more likely to be overweight than those who keep their sugar intake to a minimum. You maybe interested in a page around the research into sleep and weight loss here
Does Quality of Sleep Affect your Weight Loss?
A recent study by a team from the University of Chicago’s sleep centre showed some very interesting results. The Daily Mail and the Telegraph reported the findings, which were published in JAMA Internal Medicine. Will sleeping help me lose weight?
Does Sleep Quality affect Weight Loss?
The researchers, led by Dr. Esra Tasali, conducted a clinical trial with 80 overweight people, who usually slept for less than 6.5 hours per night. After half of the participants had sleep counselling, they slept for more than 1 hour longer each night. But the biggest surprise was that they also consumed 270 fewer calories per day than the control group!
Five Tips to lose weight whilst you sleep.
1. Limit Alcohol
Alcohol disrupts your quality of sleep in a number of ways. Excessive alcohol results in you not achieving enough REM sleep, which is vital for restoring brain function, creating memories, promoting learning and improving general health and well-being. This is why you can go to bed after a heavy drinking session, wake in the morning, after maybe 10 hours, and feel just as tired as when you went to bed! Alcohol and a perfect night’s sleep do not mix at any level.
2. No Netflix Bingeing!
Binge-watching TV into the early hours does not really help with your sleeping. Late night viewing can awaken and sharpen your senses, rather than slow them down. It is better to lay in bed and read a book, with the lighting set low. Or maybe treat yourself to a soak in the bath with some scented candles to help you prepare to drift off to sleep. Does Quality of Sleep Affect Your Weight Loss? Yes!
3. Stay Away from Late Night Snacking
Snacking in the evenings is never a good idea, especially if you are trying to lose weight. Why not try to resist eating anything after 8.00pm until your breakfast? This unintentional ‘Fast’ of around twelve hours will deliver two benefits. Firstly, it will aid your weight loss directly. And secondly, it ensures that you achieve a much more restful and beneficial level of sleep. Will sleeping help you lose weight? Definitely! While you’re sleeping, you’re fasting, so leave the pizza until tomorrow!
4. Sleep, Sex, Rest and Relaxation
Your Bedroom should be a sanctuary, your special place reserved exclusively for Sleep, Sex, Rest and Relaxation. Low level lighting is best. This will be detected by the Pineal gland, which senses low light releasing melatonin (it makes you sleepy). Also make sure the bedroom is at a comfortable, cool temperature. Will sleeping help me lose weight?
5. Stick to a Regular Sleep Pattern
You should establish a regular sleep pattern, going to bed at a set time each evening. You should strive to get close as close as possible to the recommended eight hours sleep per night. Research has shown that the best quality sleep takes place between 10.00pm and 4.00am. This of course is in line with research around the circadian rhythm.
A Permanent Solution to Weight Loss
Are you tired of trying an endless list of diets that just don’t work? And becoming weary of your efforts, which always result in you regaining all the lost weight? Are you looking for a medically endorsed solution; one based on thousands of hours of clinical experience? Maybe something that doesn’t involve following a restrictive diet, doing lots of exercise, or having invasive surgery…?
So, go ahead, relax, and take a few minutes to daydream… What would it be like to be slim and healthy, to be at your target weight? Can you imagine if you never had to go on a diet again, or be afraid of food? What if you were able to enjoy every social event, with the amazing feeling of extra energy, and improved self-esteem?
Award-Winning Weight-Loss Solution
Read on to find out about our award-winning solution! But first, allow us to introduce ourselves. We are Martin and Marion Shirran, and we have worked in the field of weight loss for almost 20 years. We are both clinical therapists, and the developers of the globally acclaimed Gastric Mind Band Permanent Weight-Loss Treatment.
Martin and Marion Shirran
Articles about our successful clients have appeared in many different newspapers, including the Daily Mail, The Times, The Telegraph and the Express. Additionally, magazines such as Vogue, Marie Claire, Good Housekeeping, Hello, Woman, Reader’s Digest and Psychologies have featured our work.
Over a thousand people, including medical professionals, celebrities, and members of the public, have travelled from around the world, to experience our weight-loss treatment. They invested their time and money because we are regarded as specialists in the weight-loss arena.
Successful Weight Loss
Some clients simply want to shed their excess weight to look better, however others tell us that health is the main reason. Many of our past clients have successfully reversed medical conditions such as insulin resistance, diabetes, high blood pressure, and fatty liver disease, whereas others have managed to avoid having knee, or hip replacement surgery.
The Award-Winning My Weigh Less Programme
Our weight-loss approach has been the subject of continued research and development over the last fifteen years. Sharon, above, lost 75 pounds. Our youngest client was just fourteen, and the oldest, eighty-six. You may be interested to read about some of our successful clients and see a selection of before and after photos on our Success Stories page.
Does Quality of Sleep Affect Weight Loss
Some clients wished to lose just a few pounds to fit into their wedding dress. However, Katie, above, lost 100 pounds, and Sarah, below, went on to lose over 140 pounds. As a result, she was featured globally on the TV and in the press. Follow this link to sign up for our course now, and you can start your weight-loss journey today.
Psychology-Focused Weight-Loss Method
The treatment is based on proven science, incorporating Cognitive Behaviour Therapy, Clinical Hypnotherapy and Neuro-Linguistic Programming and Neuroplasticity. It also includes our own Life Architecture Therapy, along with TCBT, our upgraded version of CBT, which is the subject of our bestselling book, published globally by Hay House. Professor Windy Dryden, of Goldsmiths University in London, endorsed the book, and Professor Philip Zimbardo, of Stanford University in the USA, wrote the foreword.
You can feel comfortable in the knowledge that our weight-loss approach has been the treatment of choice by many different medical specialists, including doctors, dentists, nurses, anaesthetists and consultant surgeons. Do you lose weight when you sleep well? Yes, of course! You may also like to read more details on our Medical Endorsements page.
So, how would you feel, if you had the opportunity today, to sit down over an everflowing cup of coffee, with two experienced, weight-loss specialists? And, what if, over the course of 12 hours, we explained everything you need to know to effortlessly achieve permanent weight loss? And we also shared with you all the tips, techniques and secrets we normally reserve exclusively for our visiting international clients?
My Weigh Less Downloadable Weight-Loss Course
Well, the good news is you can! And that’s because we have spent many months completely reformatting our unique, phenomenally successful approach to weight loss. As a result, the course is now instantly available to download to your phone, tablet, or computer. This also means that you can complete the entire course, without having to leave the comfort and security of your own home. Welcome to the ‘My Weigh Less Master Class!’
Oxford Therapeutics – My Weigh Less
Read on the pages of this website how the award-winning ‘My Weigh Less’ downloadable treatment is successfully delivering what is surely ‘utopia’ to dieters; a medically endorsed, proven, weight-loss approach that provides permanent results. The programme is also based on over 15,000 1:1 clinical treatment hours. My Weigh Less can help you reach your weight-loss goals. Follow this link to sign up for our course now, and you can start your weight-loss journey.
The course also includes a dedicated session about the effects of sleep on weight loss. Additionally, because we are aware of the benefits of getting good quality sleep when it comes to losing weight, we have included studio-produced copies of our ‘Sleep’ and ‘Relaxation’ hypnosis MP3 files. You can read more about how successful it is on the “Does it Work?” page of the site.
My Weigh Less Delivers…
– Permanent Weight Loss –
– No Diet or Exercise Required –
– Medically Endorsed –
– 15,000 1:1 Clinical Hours Experience –
– Fully Downloadable –
– Featured in Global Media –
– Award-Winning Programme –
Registered Stakeholder in NICE – National Institute for Health and Care Excellence.
Marion Shirran, as a director of Oxford Therapeutics Limited, is proud to be a registered Stakeholder in NICE – National Institute for Health and Care Excellence
Additionally, she is involved in the government’s All Party Parliamentary Group on Obesity.
We were proud to be nominated the ‘Most Innovative Obesity Psychological Therapy Service’ in the UK Mental Health Awards 2022
We also appeared on the This Morning TV show, with Holly Willoughby and Phillip Schofield
And, in 2010, we travelled to New York to be interviewed on the Good Morning America TV Show
We are also co-authors of two, bestselling books, on the topic of non-surgical weight loss, published by Hay House.
Visit the My Weigh Less home page to read more about the non-surgical, weight-loss programme. You can also read details about the global media coverage. There’s more information about Martin and Marion on the Gastric Mind Band website.
My Weigh Less®/myweighless.com and all associated intellectual property rights, are the property of Oxford Therapeutics Limited, a company registered in London.
Although the weight-loss results and success stories shown on the site are typical, individual results will vary, and are not guaranteed. Weight-loss success depends on each individual’s level of motivation, commitment, food intake and metabolism. Read our full disclaimer in the Terms & Conditions.