The link between sleep and weight
Written in association with:
Endocrinologist
Published: 22/03/2024
Edited by: Carlota Pano
There is a complex relationship between insomnia and weight, with both influencing each other in various ways.
Here, Professor Franklin Joseph, renowned consultant physician in endocrinology, offers his expert insight on the connection between the two.
How insomnia can lead to weight gain
Hormonal imbalance: Sleep deprivation disrupts the production of leptin (satiety hormone) and ghrelin (hunger hormone), leading to increased hunger and cravings, especially for unhealthy foods. Stress-induced eating: Poor sleep can exacerbate stress levels, which can trigger emotional eating and unhealthy food choices. Increased cortisol: Chronic sleep deprivation increases cortisol, a stress hormone associated with fat storage, particularly around the abdomen. Physical inactivity: Insomnia can lead to fatigue and decreased motivation to exercise, hindering calorie burning and weight management.
How insomnia can lead to weight loss
Reduced appetite: Some people with insomnia experience decreased appetite due to digestive issues or changes in taste perception. Increased energy expenditure: In some cases, insomnia can lead to involuntary movement or fidgeting throughout the night, burning extra calories. Stress on the body: Chronic sleep deprivation can put stress on the body, potentially causing unintentional weight loss due to reduced muscle mass or metabolic changes.
As well as this, there are additional factors to consider:
Underlying conditions: Certain medical conditions like depression or anxiety can influence both insomnia and weight management. Medications: Some medications used for conditions like insomnia can have side effects like weight gain or weight loss. Diet and exercise: Regardless of insomnia, maintaining a healthy diet and regular exercise routine is crucial for healthy weight management.
How to sleep better
Habits that can improve your sleep health include:
Address insomnia: Prioritise good sleep hygiene practices like setting a regular sleep schedule, creating a relaxing bedtime routine, and managing stress levels. If insomnia persists, consult a healthcare professional for evaluation and treatment options. Focus on healthy food choices: Opt for nutrient-rich and whole foods. Limit processed foods and sugary drinks. Maintain regular exercise: Engage in regular physical activity, but avoid strenuous workouts close to bedtime. Manage stress: Practise techniques like yoga, meditation, or deep breathing to help reduce stress. Seek help: Don't hesitate to seek professional help from a physician, registered dietitian, or therapist if you need support managing insomnia, weight, or related challenges.
It’s important to remember that the impact of insomnia on weight can vary depending on individual factors. Addressing sleep problems, focusing on healthy habits, and seeking professional guidance can help manage both insomnia and weight effectively.
To schedule an appointment with Professor Franklin Joseph, head on over to his Top Doctors profile today.