How sleep and stress impact weight: A nutritionist’s guide
Did you know that more than one in three adults don't get enough sleep? We often focus on diet and exercise for weight management, but stress, sleep, and weight gain are closely linked. While we pay attention to food and activity, stress and sleep also significantly impact how our bodies regulate appetite, metabolism, and overall health.
Ghrelin, Leptin, and your hunger hormones
Two key hormones, ghrelin and leptin, regulate your appetite. (Note: Other hormones like insulin, GLP-1, Peptide YY, CCK, NPY, and more also influence hunger¹ ) When you're sleep-deprived, ghrelin, the hunger hormone, rises. At the same time, leptin, the fullness hormone, declines. The result? You feel hungrier than usual and less satisfied when you do eat: especially when it comes to hyperpalatable food ².
Brain changes and food cravings
It’s not just your hunger hormones that are affected by poor sleep. Lack of sleep also interferes with brain activity, especially in the areas that control pleasure and reward. This makes it harder to resist those “feel-good” foods. Plus executive functions, which help with self-control, are impaired, leading to more impulsive choices and emotional eating ³.
More wake time = more eating time
The more time you spend awake, the more opportunities you have to eat. This additional time for snacking, combined with ‘‘reduced cognitive control’’ and heightened reward sensitivity, can lead to overeating, especially late at night.
Stress and weight
Stress, a very common issue in today's world, can disrupt sleep patterns and lead to poor eating habits. When feeling stressed, individuals often gravitate towards comforting, but often unhealthy, foods. The desire for calorie-dense treats can intensify, making overeating a common consequence, especially when these foods are readily available ⁴.
Research has demonstrated that stress not only impacts the brain but also disrupts sleep, creating a vicious cycle. Stress leads to poor sleep, which, in turn, can contribute to overeating and weight gain, further exacerbating stress ⁵.
The science behind sleep and weight gain
Research has firmly established a connection between insufficient sleep and weight gain. Studies consistently demonstrate that individuals who sleep less tend to consume more calories, experience increased appetite, and opt for larger portion sizes, all of which significantly elevate the risk of obesity, metabolic syndrome, and insulin resistance ⁷ ⁸. One study revealed that sleep-deprived individuals consumed an average of 252 more calories daily. Moreover, sleep loss impacts brain regions responsible for reward and control, making it more challenging to resist cravings and select healthier options. Additionally, poor sleep hinders the body's ability to effectively regulate blood sugar ⁹.
Actionable steps to improve your sleep
Lifestyle Changes:
Bedtime: Ditch electronics at least two hours before bed. The blue light from phones, laptops, and TVs tricks your brain into thinking it's daytime, throwing off your sleep-wake cycle. No TV in the bedroom either, let that space be your sleep sanctuary ¹⁰.
Environment: Create a sleep-friendly environment by keeping your room cool, dark, and quiet. To block out light and maintain a comfortable temperature for optimal rest, consider using blackout curtains or a sleep mask. I personally found that using a sleep mask significantly improved my sleep quality.
Dinner choices: I suggest you skip the extra-salty foods at dinner. These can make you thirsty, leading to frequent bathroom trips that disrupt sleep. Hydrate consistently throughout the day, and avoid gulping large amounts of water right before bed.
Exercise: High-intensity workouts can leave you too wired for sleep. Try to wrap up intense exercise at least one hour before bedtime ¹¹.
Napping: While a quick nap can refresh you, long naps especially in the late afternoon can steal from your nighttime sleep. If you must nap, keep it short and sweet (20–30 minutes) ¹².
Stress and self-regulation: To mitigate the impact of stress, try incorporating calming activities into your daily routine. Deep breathing, yoga, or journaling can help relax the mind before bed. Additionally, developing a toolkit for self-regulation can be beneficial. This toolkit might include meditation, listening to music, breathing exercises, pursuing hobbies, or simply talking to a loved one. These strategies can help you manage stress without relying on food as a coping mechanism.
Dietary Considerations:
Eat balanced meals: Include a good mix of protein, fiber, and healthy fats in your meals to keep your hunger hormones (ghrelin and leptin) balanced, promoting better sleep.
Eat earlier in the day: Your body is better at processing sugar in the morning because insulin sensitivity is higher earlier in the day. As the day goes on, this sensitivity decreases, making your cells less efficient at managing blood sugar.
Avoid skipping meals, as this can lead to overeating later in the day. Instead, aim for three balanced meals and two healthy snacks per day.
Avoid late night eating: Large, heavy meals before bed can interfere with your sleep. If you’re feeling hungry and must eat, stick to a small, balanced snack like peanut butter with apple or banana, or Greek yogurt with nuts and seeds.
Caffeine & alcohol: Both caffeine and alcohol can affect your sleep. Aim to cut off caffeine in the early afternoon and avoid alcohol too close to bedtime ¹³ ¹⁴.
Drink calming teas: In the afternoon or evening, reach for calming herbal teas like chamomile, valerian root, lavender, passionflower, or rooibos. No teas with caffeine like green tea!
Supplements with scientific backing:
Disclaimer: The supplements mentioned are based on available scientific research and are not recommendations. Supplements can also interact with certain medications. Always consult with a healthcare professional before adding any new supplements to your routine.
Melatonin: A hormone that controls our sleep-wake patterns, rises at night, and falls in the morning. Dark environments can also boost melatonin production ¹⁵.
Magnesium : Known to promote relaxation and improve sleep quality ¹⁶.
Adaptogens (Ashwagandha): Can potentially help manage stress and improve sleep quality ¹⁷.
Lavender: Lavender has been shown to have calming properties that can reduce anxiety and promote relaxation ¹⁸.
Lemon Balm: Derived from the herb Melissa officinalis, lemon balm may improve sleep by reducing anxiety and stress, promoting relaxation and better sleep quality. It is often used for its calming effects ¹⁹.
Valerian Root: Valerian root could help people fall asleep faster and improve overall sleep quality ²⁰.
Vitamin D: Epidemiological evidence indicates that vitamin D deficiency may contribute to poor sleep quality ²¹.
Amino Acids (L-Theanine and Tryptophan): Tryptophan and L-theanine are both amino acids, essential building blocks of proteins. Tryptophan is a precursor amino acid to serotonin, which can be converted into melatonin, helping regulate sleep-wake cycles and improve sleep quality ²². L-theanine, an amino acid commonly found in tea leaves, could be beneficial by promoting relaxation and lowering anxiety before bedtime ²³.
If you’re ready to make meaningful changes to your nutrition and overall well-being, let’s connect! Whether you want to improve your sleep, manage stress, or enhance your health, I’m here to help: Schedule a FREE 15-minute call today!
I look forward to helping you thrive!
Mia
Curious to learn more? These articles cover related topics to keep you informed:
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