- The Sound Sleeper
Trying to lose weight? Sleep on it
Sleep has a direct effect on eating habits and physical activity
You can't fight biology but understanding it helps
Working your way to weight loss
Some additional ways to get the right amount of quality sleep to achieve weight loss:
- Stay away from caffeine at least seven hours before bedtime
- Get adequate daily exercise, but not right before going to bed
- Keep to a regular sleep schedule
- Aim for an early bedtime to avoid late-night snacking
- Address any stressors causing you to lose sleep
- Sleep in a darkened room
- Nedeltcheva, A. V., Kilkus, J. M., Imperial, J., Schoeller, D. A., & Penev, P. D. (2010). Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Int Med, 153(7), 435-441.
- Spaeth, A. M., Dinges, D. F., & Goel, N. (2013). Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults. Sleep, 36(7), 981-990.
- Calvin, A. D., Carter, R. E., Adachi, T., Macedo, P. G., Albuquerque, F. N., Van Der Walt, C., … & Somers, V. K. (2013). Effects of experimental sleep restriction on caloric intake and activity energy expenditure. Chest, 144(1), 79-86.
- Spiegel K, Tasali E, Leproult R, Van Cauter E. Effects of poor and short sleep on glucose metabolism and obesity risk. Nat Rev Endocrinol, 2009:5;253-61.
- Garaulet, M., Gómez-Abellán, P., Alburquerque-Béjar, J. J., Lee, Y. C., Ordovás, J. M., & Scheer, F. A. (2013). Timing of food intake predicts weight loss effectiveness. Internat J Obesity, 37(4), 604-611.
Consistent sleep loss increases your risk of obesity by 70%
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