How does lack of sleep 😴 affect our weight?

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Regardless of how trivial it may sound, sleep plays a crucial role in our body’s functioning, and its deprivation can negatively impact well-being and overall health. Let’s delve into how exactly the lack of sleep can influence our weight. What can we do to address this situation?

Sleep and bodily processes

Lack of sleep can contribute to weight gain. When we don’t get enough sleep, our body starts producing more hunger hormones, such as ghrelin, and fewer satiety hormones, such as leptin. This leads to increased appetite and reduced feelings of fullness. We become prone to snacking and consuming larger amounts of food, especially those high in sugar and fats.

Furthermore, sleep deprivation can adversely affect our metabolism. When we don’t rest, our body operates less efficiently, making it harder to process energy obtained from food. The result can be excess weight gain and difficulties in maintaining an optimal weight.


Now that we understand this, let’s consider a few helpful tips to address this situation:

  1. Establish a regular sleep schedule: Try to go to bed and wake up at the same time every day. Regular sleep helps our body establish internal rhythms and better regulate our metabolism.
  2. Create a conducive sleep environment: Ensure comfortable conditions in your bedroom. Avoid bright lights and noise. Choose a comfortable pillow and mattress that provide optimal support for your body. Keep the room well-ventilated.
  3. Limit caffeine and sugar consumption: Caffeine and sugar can have stimulating effects on our body, making it harder to fall asleep and affecting sleep quality. Try to limit their intake, especially in the evening.
  4. Allocate time for relaxation before sleep: Establish a pre-sleep ritual that helps you unwind and relax. This could involve reading a book, listening to calming music, or practicing meditation.
  5. Incorporate physical activity: Regular physical activity promotes quality sleep and supports a healthy weight. However, it’s important to note that intense workouts before bedtime can have a stimulating effect and make it harder to fall asleep. It’s better to engage in physical exercises in the first half of the day.
  6. Disconnect from your phone 30 minutes before sleep: The influx of information we receive through smartphones prevents our brain from transitioning into a restful state. Therefore, it’s recommended to set aside your phone for at least 30 minutes before bedtime.


Remember that sleep is an essential part of our life and health. Its deprivation can have a negative impact on our weight and overall well-being. Therefore, strive to prioritize sufficient sleep and a healthy lifestyle. Take care of yourself and ensure your body has enough time for rest and recovery. Additionally, regular medical check-ups are recommended, and you can learn more about them in this article on our blog.

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