Sleep
Why is sleep important for healthy weight?
A good night's sleep is one of the keys to good health and may also be a key to maintaining a healthy weight.
Studies show that people who get too little sleep have a higher risk of weight gain and obesity than people who get seven to eight hours of sleep a night. It has been suggested that restricted sleep and poor sleep quality may also lead to metabolic disorders and other chronic health conditions.
The effect of too little sleep on lifestyle
When you don’t get enough sleep, your brain’s performance suffers both intellectually and emotionally, which can impact your lifestyle. Social interactions and personal relationships can be affected due to consistently poor decision-making.
This poor decision-making extends to food choices as well. When you're tired, your body craves high-carbohydrate foods for energy, making it harder to resist unhealthy options. You are more likely to turn to caffeine to stay alert, but too much—especially later in the day—can further disrupt your sleep. People also increasingly rely on energy drinks to boost their energy levels, but these can lead to health problems including raised blood pressure and heart diseases.
Another significant impact of sleep deprivation is on your ability to exercise. Tiredness makes you less likely to work out, and when you do, your performance and stamina are affected.
Sleep conditions
These include:
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Sleep apnea
This is a condition that affects your breathing when you sleep and is characterised by loud snoring and pauses in breathing. This can be due to excess weight which causes deposits of fat to build up in the upper airway which obstructs your airway.
Speak to your GP or healthcare team if this affects you. Losing weight if you’re overweight can help, and there are treatments such as wearing a breathing device when you sleep which will provide oxygen into your airways.
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Restless leg syndrome (RLS)
This can be described as a crawling, itching or tingling sensation in your legs which comes on when you are resting. This feeling causes you to constantly move your legs which can make it difficult to fall asleep or stay asleep.
There are a number of things that can cause RLS including high blood glucose levels, a deficiency in iron and problems with your kidney or thyroid. Smoking and caffeine can also cause RLS. Regular exercise, leg massages and using a cold cloth on them can help but speak to your GP or healthcare team if this continues to affect you.
Is there anything I can do to help me sleep better?
There are several things you can do to help you get a better night’s sleep, which includes:
Avoid all electronic devices:
The blue light that emits from devices (including TVs) suppresses the natural production of melatonin– the hormone you need to feel sleepy – and disrupts your body’s natural sleep and wake cycle, making it harder to fall asleep and stay asleep.
Avoid napping:
If you nap during the day this disrupts your sleep pattern which can stop you from falling asleep when you go to bed.
Stay away from stimulants:
Caffeine, smoking, working and exercising late at night all stimulate the body which will make it harder to fall asleep.
Implement a routine:
Having a regular time when you wake up and go to sleep will get your body into a natural rhythm.
Wind yourself down:
Reading a book or listening to relaxing music in bed can help calm your mind and thoughts.
Remove distractions:
Put your phone on silent or leave it in a different room so you aren’t disturbed by notifications. If you use it as an alarm it’s worth investing in an alarm clock so you can completely switch off from any distractions.
Doing some physical activity:
Try and do some physical activity during the day as it promotes better sleep at night.
Room temperature:
Make sure your room is not too warm and well ventilated.
Further resources
For further information about sleep and tiredness in general, have a look at the NHS website.
