If you’ve been losing sleep at night worrying about why you can’t seem to lose weight, you may very well be sleeping with the enemy: bad bedtime habits.
Why Sleep Quality Matters for Your Weight
Sleep deprivation and weight gain:
Insufficient or poor-quality sleep can disrupt hormones that regulate hunger and fullness, potentially leading to increased cravings and weight gain.
Sleep and stress:
Poor sleep can increase stress levels, which can trigger the release of cortisol, a hormone that can contribute to abdominal fat storage.
Sleep and physical activity:
Lack of sleep can reduce physical activity, further contributing to weight gain.
Sleep disorders and obesity:
Obesity can worsen sleep disorders like sleep apnea, creating a cycle of poor sleep and weight gain.
Research shows that sleep plays an important role in weight management. People who get adequate sleep have lower BMI indexes than people who don’t. Findings also suggest that not getting enough sleep can cause weight gain.
“When you have poor sleep or lack of rest, you’re setting a whole cascade of events in motion hormonally that could set you up for weight gain,” John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh says.
When hormones like serotonin, dopamine, and melatonin are thrown out of balance, these can affect your sleep, mood, and food cravings. Sleep tight and wake up right by correcting these common weight-gaining sleep habits.
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Sleep Positions and Habits Making You Fat While You Sleep
7: Sleeping with lights on
Hopefully, you don’t still need a nightlight. Findings from a recent study published in the “American Journal of Epidemiology” show that exposure to even a small amount of light not only affects the quality of rest but can also put on extra pounds. Cortisol, “the stress hormone,” has also been shown to be abnormally high when you’re exposed to light.
The fix: When it’s time for “lights out”, really make sure all the lights are out. Close the blinds, use dark drapes, turn your alarm clock away from your line of sight, and put your cell phone and other electronics at least three feet away.
6: Sleeping on your stomach
If we had to rank sleeping positions, lying on your stomach might be at the bottom of the list. While it’s a good position for snoring or sleep apnea, the benefits don’t extend much further.
Unfortunately, sleeping on your stomach can cause both neck and back pain. It’s also been shown to be one of the positions that can cause the most weight gain because of its after-effects. It can also add a lot of unnecessary strain to your muscles and joints, which is why you might be waking up sore and tired. Placing a pillow under your lower belly might help reduce back pain.
5: Keeping your bedroom too warm
People who always have to sleep with a window cracked or a fan on (no matter the season) might actually be on to something. The body naturally cools down while you rest, releasing fat-burning hormones and repairing your skin, bones, and muscles. Having your room too warm can disrupt this process.
The fix: Sleep in a cool room, preferably below 70 degrees Fahrenheit.
4: Eating right before bedtime
That very important cool-down process can also be disrupted by eating late-night meals and snacks.
The fix: Have your last meal no later than three hours before your bedtime.
READ: Want To Feel Better: Sleep Naked!
3: Late-night exercise
One might think exercising would help you go to sleep, right? Well, not really. Regular exercise is extremely important for weight loss and maintenance, but high-impact exercise – like cardio – raises your body temperature, prevents the release of hormones, and makes it harder for you to fall asleep.
The fix: Skip late-night cardio and do light stretching, like yoga, instead.
2: Sleeping in clothes
Pajamas are cute and comfy, but if you want to sleep better, ditch them. Tight or form-fitting clothing, including underwear and bras, can raise your body temperature and have been shown to reduce the secretion of melatonin.
The fix: Sleep naked and under light blankets. If you absolutely must wear clothes, keep them loose and breathable.
1: Sleeping on Your Right Side
Left-side sleeping
Research does not prove that sleeping on the left side can help a person lose weight. However, some research suggests that left-side sleeping may help prevent symptoms of gastroesophageal reflux disease (GERD).
A 2022 study found that people with GERD who slept on their left side experienced a significant reduction of symptoms, such as acid reflux.
People with GERD or those who experience acid reflux may get better quality sleep by lying on their left side. This may help prevent waking during the night or a reduction in sleep quality from uncomfortable symptoms, which could help with weight loss.
A person can position a pillow at the base of their spine to help them remain on their left side and place a pillow between their knees to help support their spine.
Right-side sleeping
Sleeping on the right side may worsen GERD symptoms, which could reduce sleep quality in some people. However, sleeping on the right side may also have certain benefits that could improve sleep quality.
A small 2022 study of 13 people found that people who preferred sleeping on their right side woke fewer times during the night and had shorter waking times than those who slept in other positions.
Sleeping on the right side may also increase space in the chest cavity, which may reduce pressure on the heart. However, more research is necessary to determine how this sleeping position affects the heart.
Sleeping on the side may also help people with heart failure sleep more comfortably, as it may reduce awareness of the heart beating against the chest wall. This could help improve sleep quality, which may contribute to weight loss.
As with left-side sleeping, a pillow at the base of the back and one between the knees can help support the body.
The fix: Try to get between seven and nine hours of sleep every night.
Extra Credit: Staying up too late
Sometimes burning the midnight oil working is necessary, but don’t make it a habit if you’re trying to lose weight. The reason you’re not getting enough sleep (Bad Habit 6) may be because you’re going to bed too late. The later you stay up, the more likely you are to eat and snack, throwing off your metabolism. The early morning hours (starting at 2 a.m.) are also when cortisol naturally begins to increase.
The fix: Put yourself to bed by 11 p.m.
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