The Sleep-Metabolism Connection: How Poor Sleep Can Stall Weight Loss

At first glance, you’re doing everything right—eating whole foods, prioritizing movement—and still that stubborn weight won’t come off. Despite all of the changes you’ve made, you’re never quite satisfied after a meal and still feel those late-night cravings. 

What could be sabotaging your progress? The answer may surprise you: sleep.

Research shows that consistent short sleep duration has a direct effect on metabolic health and can lead to a 38 percent increase in adults being overweight. Sleep is the catalyst our body needs to reset metabolism, support appetite hormones, and energy use.

How Poor Sleep Sabotages Your Weight

Sleep and weight loss are directly tied. Poor sleep leads to altered appetite hormones. It increases ghrelin (our hunger hormone) and decreases leptin (our fullness signal). Disruption of these hormones signal our bodies to store fat, especially around the midsection. All this can lead to carb cravings, nighttime eating, and ultimately resulting in easier fat storage.

Better Sleep = Better Metabolism

Biohacking your sleep has become a HOT topic among longevity experts and for good reason. A good night’s sleep can have a big impact on energy, mood, recovery, and metabolism. 

So, how can better sleep lead to better metabolism? Deep sleep stages allow our bodies to allocate energy to fat-burning and muscle growth. It leads to better adrenal function, which is linked to reduced stress and belly fat, and better glucose support, which enhances overall well-being. Sleep has also been tied to cellular recovery linked to skin health and aging. To top this off, who doesn’t feel happier and make better decisions after a good night’s sleep?

In a nutshell, biohacking your sleep can improve how your body processes energy, burns fat, and handles hunger.

Reset Your Sleep for Real Results

Understanding the relationship between sleep and weight loss empowers us to make changes for lasting results. If you think sleep difficulties may be contributing to metabolism imbalance, weight plateaus, or nighttime eating, try resetting your sleep and see what results. Here are some ideas of things you can do to help promote optimal sleep.

Prepare Throughout the Day

What you do during the day affects your sleep quality. Prioritize movement and choose whole foods to prepare your body for the rest it needs. Avoid large meals and stimulants, like coffee and sugar, too close to bedtime.

Make Time to Unwind

Your sleep routine should start before you get into bed. Dim the lights, put away electronic devices, and establish calming routines. You might try gentle stretching or guided meditation to help you get in the right mindset.

Set the Stage

Your environment can affect your sleep quality. It is often easier to fall asleep when it’s quiet, dark, and cool.

Create a Sleep Routine

Adults need at least 7 hours of sleep to support hormone balance, reset metabolism, and enhance energy levels. Going to bed and waking up at fixed times can help ensure your body is getting the rest it needs.

Utilize Supplements to Promote Quality Sleep

With such a wide variety of sleep supplements on the market, it can be confusing to know what to look for. In general, stick to clinically backed ingredients such as:

• Magnesium
• GABA
• Apigenin
• Tryptophan

It may also be a good idea to look for a product that enhances NAD+ levels. NAD+ is a critical coenzyme found throughout the body and is key to energy production and DNA renewal. Research shows that higher levels of NAD+ result in increased alertness during the day and improved sleep at night. Discover the science behind NAD+.

Related: Can’t Sleep? The Best Natural Ingredients

Sleep and Metabolism FAQs

While it is just one of many factors that contribute to a healthy metabolism, sleep plays a critical role in our health. Here are some answers to frequently asked questions regarding the relationship between sleep and metabolism.

Q: Can poor sleep really slow down weight loss?

A: Yes, poor sleep can impact appetite hormones making it harder to lose weight.

Q: How does sleep affect metabolism and fat burning?

A: When we sleep, our body oxidizes fat. This means that our body is breaking down fat to be used as a source of energy. Sleep deprivation disrupts this process and makes it harder for your body to burn calories.

Q: What hormones are impacted by lack of sleep?

A: Sleep is essential for hormone regulation. When we don’t get the sleep we need, our stress hormone rises and appetite hormones (ghrelin and leptin) become imbalanced. Lack of sleep can also affect other hormones.

Q: Does sleeping more help reduce belly fat?

A: While not a direct result of sleeping, losing belly fat can be aided by proper rest. Getting the proper amount of sleep can lower stress levels, which in turn can help us lose stubborn belly fat.

Q: How many hours of sleep do you need for weight loss?

A: Factors such as age, gender, and sleep quality all play a role in the amount of sleep an individual needs. However, for most healthy adults, research suggests getting at least seven hours of sleep.

Q: Why do I crave sugar and carbs when I’m tired?

A: Sleep deprivation disrupts our appetite hormones. It increases our hunger hormone (ghrelin) and decreases our body’s ability to feel full (leptin). Lack of sleep also changes the ways in which our bodies utilize energy, resulting in more sugar cravings for that quick source of energy.

Support Weight Wellness Naturally with NAD Dreams

We understand the power of sleep—that’s why we created NAD Dreams. This powerful nighttime drink promotes a deep, restorative relaxation and calm. And, this biohacking powerhouse is formulated with research-backed ingredients that support restorative sleep, enhance your natural beauty, and promote cellular energy so that you can sleep deeper and wake up to your best self. Shop NAD Dreams today.