Sleeping is fundamental for us human beings. When trying to lose weight, it can have a huge impact on the results you can achieve. Experts recommend optimal results from our bodies when we have 7-9 hours kip per night. ⠀⠀⠀⠀⠀⠀⠀⠀
A study by Selkie over a 6-year period showed a strong correlation between those who slept less than 6 hours per night and additional weight gain. It also showed that people who slept over 9 hours tended to be overweight. So, more is not always better. Oversleeping has been linked to other major health issues like diabetes, heart disease and depression! ⠀⠀⠀⠀⠀⠀⠀⠀
Lack of sleep has been noted to increase the hunger hormone (Ghrelin) levels by as much as 28%. Therefore, you would feel an increased appetite which can make it harder to stick to a calorie deficit. ⠀⠀⠀⠀⠀⠀⠀⠀
Although it sounds simplistic, your window for opportunity to eat becomes higher when you’re awake for longer periods of the day. This inevitably leads to more calories being consumed throughout a 24-hour period and unwanted fat being gained. ⠀⠀⠀⠀⠀⠀⠀⠀
If you’re awake for 18 hours+ a day you’re likely to become more fatigued, which will lead to you subconsciously moving less and reducing your overall physical activity. Therefore, throughout the day you will use less energy, making it even harder to put yourself in a calorie deficit.
So, by taking care of your sleeping routine you will close the window for opportunity to eat, have higher energy levels to complete physical activities and you will potentially have less of an appetite. Having a good sleeping routine will help you ensure a calorie deficit and a successful fat loss diet. ⠀⠀⠀⠀⠀⠀⠀⠀
Great news for all the nappers out there: Napping is good! If you are an early riser or late finisher, napping is a great option for you. It has been researched that a nap from 5-30 minutes can significantly increase cognitive function and overall alertness 1-4 hours post nap. It will also negate the effects of having a large window for eating and will re-energize you for your day to day activities.