“Sleep well and lose weight”… What is the optimal amount of sleep for weight loss?

A review of studies examining the relationship between sleep and body fat suggests that a good night's sleep can also help with weight control. This means that healthy sleep habits are essential for anyone trying to lose weight.

 

First, according to a research team at the Harvard School of Public Health, who observed the sleeping habits of 133,353 women over a 10-year period, women who slept soundly had a 45% lower risk of developing type 2 diabetes than those who suffered from snoring, sleep apnea, or sleep deprivation. Type 2 diabetes is closely related to obesity.

 

When the circadian rhythm is disrupted, the hunger hormone ghrelin, which stimulates appetite, is secreted. Furthermore, levels of leptin, a hormone that suppresses appetite and stimulates metabolism, decrease. These hormonal changes contribute to weight gain and an increased risk of type 2 diabetes.

Suffering from extreme fatigue, even to the point of mental confusion, is also a contributing factor to weight gain due to sleep deprivation. According to a research team at the University of California, Berkeley, sleep deprivation activates the brain's reward center, leading to a desire to indulge in whatever you want.

 

A Mayo Clinic research team also confirmed that sleeping 80 minutes less than usual leads to an average of 549 extra calories consumed the next day. However, fatigue isn't the only cause of weight gain due to sleep deprivation.

 

According to a research team at the University of Chicago, a group that averaged 8.5 hours of sleep experienced a body fat loss rate more than twice as high as a group that averaged 5.5 hours. This result occurred despite the two groups consuming the same daily calories.

What's the magical fat loss effect of a three-hour sleep difference? Sleep deprivation increases levels of the stress hormone cortisol, which increases inflammation in the body and disrupts insulin secretion. This, in turn, leads to weight gain.

 

So, does just getting enough sleep lead to weight loss? While it's true that good sleep is a crucial element for weight control, it also requires diet and exercise. If even one of these three factors is out of balance, it's like a broken table leg, throwing the balance off.

 

However, caution is needed, as while people generally recognize the importance of exercise and diet when managing weight, they often fail to recognize the importance of adequate sleep. While insufficient sleep is problematic, excessive sleep is also detrimental to weight loss.

 

The optimal amount of sleep to prevent body fat gain is 6.5 to 8.5 hours. Beyond the amount of sleep, maintaining a comfortable sleeping environment, including a regular sleep and wake pattern and appropriate room temperature and humidity, is also important.

 

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How many hours do you sleep a day?

I slept for about 7 hours,

About 9-10 hours on weekends haha

I sleep in late on weekends and sleep a lot.

 

It breaks down so well every now and then

I guess the quality of sleep is not good.