If you’re trying to lose weight, you may be wondering if it will also help you get better sleep. The answer is yes – losing weight can positively affect your sleep. You can read more about this from a study done at Johns Hopkins here. In this blog post, we’ll explore how losing weight affects your sleep and what you can do to get the best possible rest.
The Link Between Weight Loss and Sleep
There is a strong link between weight loss and improved sleep. However, studies have shown that people who are overweight or obese are more likely to suffer from poor-quality sleep than those of a healthy weight. This is because excess body fat can cause inflammation in the body, which can lead to disrupted sleep patterns. Additionally, obesity is associated with an increased risk of obstructive sleep apnea (OSA), a condition that causes pauses in breathing during sleep. If you’re having trouble sleeping, a sleep specialist can help.
Additionally, when people lose weight, their risk of OSA decreases, and their sleep quality often improves. This is because losing weight reduces inflammation in the body and helps to reduce airway obstruction during sleep. People who lose weight tend to have more energy during the day, making it easier to fall asleep at night.
How Much Weight Loss Is Needed?
The amount of weight loss needed to improve your sleep varies from person to person. Generally speaking, even small amounts of weight loss (5-10% of total body weight) can enhance sleep quality. However, if you are overweight or obese and suffer from OSA or other sleeping disorders, more significant weight loss may be necessary to experience noticeable improvements in your sleeping patterns.
Tips for Improving Your Sleep While Losing Weight
If you’re trying to lose weight and improve your sleep at the same time, here are some tips that may help:
- Exercise regularly: Regular exercise has been shown to improve both physical health and quality of sleep. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Avoid eating late at night: Eating late at night can disrupt your circadian rhythm and make it harder for you to fall asleep at night. Try not to eat anything after 8 pm if possible.
- Avoid caffeine late in the day: Caffeine has been shown to interfere with sleep quality, so try not to consume any after 2 pm if possible.
- Establish a regular bedtime routine: A consistent bedtime routine will help signal your body that it’s time for sleep and make it easier for you to fall asleep quickly when it’s time for bed each night.
- Make sure your bedroom is comfortable: Make sure your bedroom is dark, quiet, and cool so that it’s an inviting place for restful slumber each night!
- Talk with your sleep doctor about any medications or supplements: Some medications or supplements may interfere with sleep quality, so talk with your doctor about any medications or supplements that could affect your ability to rest well each night!
Losing weight can positively affect your ability to get good rest each night by reducing inflammation in the body and decreasing airway obstruction during sleep (especially if you suffer from OSA). Additionally, several lifestyle changes may help improve physical health and quality of rest, such as regular exercise, avoiding eating late at night, and establishing a normal bedtime routine.
Contact our office today if you suspect you or someone you love might be suffering from OSA. The professionals at The Sleep Center at Pulmonary & Sleep Medicine, P.C. are here to help. We can schedule a sleep study and diagnose a variety of sleep issues. As well as providing various treatments, we want you to have the best sleep of your life!