Does Sleep Deprivation Cause Weight Gain?

Sleepless and Struggling to Slim Down? Here’s Why + Solutions

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Do you ever feel like you’re constantly playing catch-up on sleep? You’re not alone. Studies show that over 60% of corporate professionals struggle with chronic sleep deprivation¹. But here’s the surprising fact: a lack of sleep isn’t just about feeling sluggish – it can also significantly hinder your weight management efforts. Research suggests that even missing out on just 30 minutes of sleep per night can increase your risk of weight gain by 30%!²

Let’s explore the relationship between sleep deprivation and weight gain. I’ll also share some practical energy medicine techniques and a guided meditation to help you get a better night’s sleep and support healthy weight management.

Understanding the Sleep-Weight Connection

Sleep is more than just catching some zzz’s.  Getting enough sleep is crucial for nearly every system in your body. Even a slight deficit can create a domino effect with weight gain.

If you’re concerned about maintaining a healthy weight, sleep deprivation is a double whammy. It not only elevates the stress hormone, cortisol, which can increase your appetite, but it also disrupts your body’s ability to process sugar and carbs – the very things you crave after a restless night.

Sleep is essential for regulating hormones that control hunger and satiety. When you’re sleep-deprived, your body produces more ghrelin, the “hunger hormone,” and less leptin, the “fullness hormone.” This hormonal imbalance makes you crave more food and feel less satisfied after eating, leading to weight gain.

When you’re tired, your mitochondria (cellular powerhouses that convert food and oxygen into energy) slow down.³ This keeps glucose in your bloodstream, leading to high blood sugar levels. Insulin, a hormone signaling your body’s cells to absorb glucose for energy, becomes less effective with sleep deprivation.

A study in the Annals of Internal Medicine found that skimping on sleep can decrease fat cell insulin sensitivity by up to 30%.⁴ This means your body struggles to use insulin properly.

Another reason for weight gain with poor sleep is your body’s survival mode kicking in. Similar to how it reacts when deprived of calories, sleep deprivation triggers extra fat storage as a reserve. (Think “better safe than sorry!”)

For busy professionals, the pressure to be “on” all the time can be a major sleep thief. Stressful workdays, late nights catching up on emails, and the constant glow of screens all contribute to sleep deprivation.

Energy Medicine for Better Sleep

Energy medicine is a holistic approach to healing that focuses on working with the body’s energy field to promote well-being. It offers some powerful tools to combat sleeplessness.

Alternate Nostril Breathing

Alternate nostril breathing, also known as Nadi Shodhana Pranayama, is generally considered good for relaxation. Here’s why:

• Physiological effects: It activates the parasympathetic nervous system, which is responsible for the body’s “rest and digest” response. This can help lower your heart rate, slow your breathing, and promote relaxation.
• Mental focus: The practice requires focusing on your breath and controlling the flow of air through each nostril. This focused attention can help quiet the mind and reduce anxiety, promoting a more relaxed state.
• Improved oxygen flow: Studies suggest that alternate nostril breathing can improve oxygen flow to the brain, which can further enhance relaxation and mental clarity.

Essential Oils for Sweet Dreams

Certain essential oils have calming properties that can promote sleep. Lavender and chamomile are popular choices. Diffuse them in a vaporizer or dilute them with a carrier oil (like almond oil) and apply topically to your temples or wrists before bed. Or you can try blends especially created to promote sleep, like the Deep Sleep Essential Oil Trio from Eco.Modern Essentials.  Remember, never ingest essential oils.

Energy Healing

Reiki is a deeply relaxing energy healing practice that promotes a sense of calm and well-being. I offer unique “sleep sessions” that combine remote Reiki with other energy medicine techniques. Because it’s energy, you can be on the other side of the world and it will still work. I find the the Reiki combined with the energy medicine promote deeper healing and give you a more restful sleep while you dream.

Additional Tips for Better Sleep

In addition to energy medicine practices, consider these healthy habits:

• Set a regular sleep schedule: Go to bed and wake up at the same time each day, even on weekends.
• Create a relaxing bedtime routine: Take a warm bath, read a book, or listen to calming music before bed.
• Limit screen time before bed: The blue light emitted from electronic devices can disrupt sleep.

Prioritizing sleep is essential for both your health and your waistline. By incorporating energy medicine techniques and healthy sleep habits, you can improve your sleep quality and support healthy weight management. So, ditch the all-nighters and embrace the power of a good night’s sleep.

Ready to explore more ways to improve your sleep with energy medicine? Contact me today to schedule a personalized consultation.

Footnotes:

1. sleepfoundation.org ↩︎
2. https://www.eurekalert.org/pub_releases/2015-03/tes-l3m030515.php ↩︎
3. https://experiencelife.com/article/functional-wellness-part-6-energy-mitochondria-and-toxicity/ ↩︎
4. http://annals.org/aim/article-abstract/1379773/impaired-insulin-signaling-human-adipocytes-after-experimental-sleep-restriction-randomized ↩︎

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Disclaimer:

I am not a medical professional. The information provided on this website is for informational purposes only and is not intended to substitute professional medical advice, diagnoses, or treatment. Always seek advice from your physician or other qualified healthcare provider before undertaking a new health regimen.

Do not disregard medical advice or delay seeking medical advice because of information you read on this website. Do not start or stop any medications without speaking to your medical or mental health provider.