It may sound like a joke, but it is actually true that you can sleep yourself skinny, or at least improve your chances of losing weight as a result of getting enough sleep.
Weight gain and sleep loss during menopause are common concerns for many women.
Several factors contribute to weight gain during this life stage, and sleep can be a big one of them. Here's how weight gain and sleep can be interconnected during menopause:
Hormonal Changes
Menopause is characterised by a decline in the hormones estrogen and progesterone, which can lead to changes in body composition and sleep quality and duration. The hormonal fluctuations associated with menopause along with the associated sleep deprivation may contribute to an increase in abdominal fat.
Sleep Disruptions
Menopausal symptoms such as hot flashes, night sweats, and mood swings can disrupt sleep patterns. Poor sleep quality or insufficient sleep duration may lead to weight gain. Sleep deprivation can affect hormones that regulate appetite and metabolism, leading to increased cravings for high-calorie foods and a decreased ability to burn calories efficiently.
Stress and Cortisol
Menopausal women may experience increased stress due to hormonal changes and other life factors including sleep loss. Elevated stress levels can lead to the release of excess cortisol, a hormone associated with weight gain, particularly around the abdominal area.
Reduced Physical Activity
Hormonal changes, coupled with menopausal symptoms, and sleep loss may contribute to fatigue and reduced motivation for physical activity. A sedentary lifestyle can contribute to weight gain.
Emotional Eating
Changes in mood and emotional well-being during menopause may lead to emotional eating as a coping mechanism, which can contribute to weight gain.
The Skinny On Sleep - How Sleep Deprivation Impacts Your Waistline
Poor quality sleep and/or insufficient sleep can have a significant impact on body fat and overall metabolic health. Several mechanisms contribute to this relationship:
Hormonal Imbalance
Ghrelin and Leptin: Sleep deprivation can disrupt the balance of hunger-regulating hormones such as ghrelin and leptin. Ghrelin, the hunger hormone, increases with insufficient sleep, leading to an increase in appetite. At the same time, leptin, which signals fullness, decreases, making it more difficult for individuals to control their food intake.
Increased Caloric Intake:
With disrupted sleep patterns, people often crave high-calorie and carbohydrate-rich foods. This can result in overeating and an increased consumption of unhealthy snacks, contributing to weight gain.
Decreased Physical Activity:
Fatigue caused by lack of sleep can lead to a decrease in physical activity as mentioned above. When individuals are tired, they may be less motivated to exercise, which can further hinder weight loss efforts.
Insulin Resistance:
Sleep deprivation is associated with insulin resistance, a condition where the body's cells become less responsive to the effects of insulin. Insulin is essential for regulating blood sugar levels, and insulin resistance can contribute to weight gain and hinder weight loss efforts.
Stress and Cortisol:
As mentioned above, a lack of sleep can increase stress levels and elevate cortisol, a stress hormone. Elevated cortisol levels can lead to increased fat storage, particularly in the abdominal area.
Disrupted Circadian Rhythms:
Irregular sleep patterns can disrupt circadian rhythms, affecting the body's internal clock. This disruption may impact the timing of meals, hormone release, and other physiological processes, potentially influencing weight regulation.
Cravings for Sugary Foods:
Sleep deprivation has been linked to an increased desire for sugary and high-fat foods. This can lead to unhealthy food choices and contribute to weight gain.
So how can you sleep yourself skinny?
Sleeping yourself skinny begins when you wake in the morning. How well you understand and work with your body throughout the day has an impact on how well you sleep at night. Below are some suggestions on how you can improve your sleep. Small changes can make a big difference to your energy levels, mood and outlook on life.
Sleep improvement Suggestions
Establish a consistent wake-up time
Expose yourself to natural light especially in the morning and evening
Stay active
Eat mindfully
Stay hydrated
Create a relaxing morning and evening routine
Avoid large heavy meals too close to bedtime
Limit screen time especially before bed
Limit alcohol intake especially before bed
Set clear boundaries between work and rest time
Establish a regular nighttime routine
Over 40 and struggling?
If you are 40+ and struggling to lose weight even though you feel like you've tried everything, I am here to help. Nutrition, lifestyle factors and the right type of exercise are more important now than ever. You can learn all about my Resilient Woman Coaching Program HERE or you can send me a message and ask me a question HERE.
Is weight gain inevitable?
Weight gain as we age doesn't have to be inevitable, but we do need to understand what our changing body needs at this important time in life. It's time to live a life that not only looks good on the outside but also feels good on the inside. Menopause can be a very challenging time for many women and sleep deprivation can make everything feel worse. Remember to reach out to your GP or a menopause trained medical practitioner if you are feeling at your wits end. We don't need to suffer in silence, there is help available.
