The Role Of Sleep In Weight Loss And Metabolism Improvement

Hormone regulation

Sleep deprivation influences hunger hormones like ghrelin and leptin. While leptin indicates fullness, ghrelin causes hunger.

Energy expenditure

Deprivation of sleep can also affect energy consumption. Sleep loss affects resting calorie expenditure, according to research.

Establish a routine

Always go to bed and wake up at the same hour, especially on weekends. This regulates your body clock, improving sleep.

Create a sleep-friendly environment

Make your bedroom a sleep refuge. Stay cold, dark, and quiet. Buy a comfy mattress and pillows. Consider white noise devices or earplugs to block out unwanted sounds.

Limit caffeine and alcohol

Avoid caffeine and alcohol before bedtime as these can impair sleep. Choose herbal or relaxing teas like chamomile.

Balanced diet

Eat fruits, veggies, lean proteins, and whole grains for nutrients. Avoid processed foods and sweets, which can interrupt sleep and cause weight gain.

Regular exercise

Exercise regularly to lose weight and improve sleep. Aim for 150 minutes of moderate-intensity or 75 minutes of strenuous exercise every week.