Fitness coach reveals why your SLEEP is sabotaging your weight loss goals – and how to get back on track now
- A fitness coach has highlighted the connection between sleep and weight loss
- Sophie Allen, 31, said in order to lose weight fast you must get enough sleep
- Sleep is often overlooked behind dieting and exercise but shouldn’t be forgotten
- While we sleep the body recovers, rejuvenates and repairs itself
- You should get at least seven hours of good-quality sleep every night
Fitness coach Sophie Allen has highlighted the importance of sleep in order to achieve weight loss goals and see results fast.
The Sydney personal trainer said getting enough high-quality sleep each night is just as essential as focusing on eating well and exercising, but is commonly overlooked.
‘People tend to focus more on their training, nutrition, water intake and supplements before they even consider sleep,’ Sophie, 31, wrote on her blog.
‘While these things also play a vital role, sleep is one of the most important things that we can manipulate to ensure we are putting ourselves in the best position possible to lose weight and build muscle.’
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Sydney personal trainer Sophie Allen (pictured) said getting enough high-quality sleep each night is just as essential as focusing on eating well and exercising, but is commonly overlooked
Sleep is essential for improving mood, strengthening the immune system, cell regeneration and brain function, but Sophie said it also has a huge impact on our ability to lose weight
How can sleep impact weight loss?
Sleep is essential for improving mood, strengthening the immune system, cell regeneration and brain function, but Sophie said it also has a huge impact on our ability to lose weight.
‘If you’re in a dieting phase and your weight has plateaued or even increased, it may actually be due to lack of sleep,’ she wrote.
According to the Sleep Foundation, studies have suggested that poor sleep may lead to metabolic disorders, weight gain or a plateau in weight loss – further highlighting the connection between sleep and weight loss.
Sophie said research has shown how poor sleep increases our stress hormone cortisol, which contributes to excess water retention.
‘When we skip out on sufficient and high-quality sleep, rather than feeling satisfied after we eat, and experiencing normal hunger cues, our Leptin decreases and Ghrelin increases – a cocktail for struggling to stick to any calorie deficit no matter how disciplined you are!’ Sophie said.
‘If you’re in a dieting phase and your weight has plateaued or even increased, it may actually be due to lack of sleep,’ Sophie wrote on her blog
According to the Sleep Foundation, studies have suggested that poor sleep may lead to metabolic disorders, weight gain or a plateau in weight loss – highlighting the connection between sleep and weight loss
How much sleep should you be getting?
It’s optimum to get between seven to nine hours of sleep each night in order to feel energised and refreshed in the morning.
But Sophie said the key factor is to get deep, good quality sleep, which is often difficult for shift workers and parents.
‘We need to give our bodies enough time to move through all the stages of sleep for optimal muscle recovery, growth and repair,’ she said.
Sophie’s tips for getting your sleep in check:
* Reduce your caffeine intake – often people don’t realise how long caffeine stays in your system, aim to have your last coffee before 1pm if you can, especially if you are sensitive to caffeine.
* Establish a solid sleep schedule by going to bed and waking up at the same times each day
* Read or journal before bed – this will help clear your mind and stop you thinking about what you have to do the next day.
* Try to eat your last meal at least 1-2 hours before bed
* Get some sunlight early in the morning – this helps promote a regular circadian rhythm, the natural internal process that regulates our sleep/wake cycle
* Keep a sleep diary or track your sleep – if you record and monitor your sleep you will start to notice trends over time and help you figure out what works best for your body
* Introduce some breathing or mindfulness activities in the lead up to going to bed
* Reduce screen time – the blue light emitted can impact our circadian rhythm, rather than winding down it can do the opposite
Source: Train With Soph