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What you don't know about Sleep, could be slowing your weight loss.

Subtle changes = Serious results

Article by Rachel Smith

Photography by Syed Ghazi

The Science Behind Sleep and Weight

If you’re working hard but not seeing results, poor sleep could be sabotaging your efforts. Here’s how:

  • Inadequate sleep disrupts hunger hormones, increasing ghrelin (your hunger signal) and decreasing leptin (your fullness cue).

  • Elevated cortisol from poor sleep can lead to fat storage, especially around the belly.

  • Insulin sensitivity declines after just one bad night, increasing the risk of weight gain, even if your calories haven’t changed.

In short: less sleep can make you hungrier, more impulsive with food choices, and less efficient at burning calories.

Could It Be Sleep Apnea?

Sleep apnea often goes undiagnosed, but it has major metabolic consequences.

Watch for these signs:

  • You wake up tired, even after 7–9 hours of sleep

  • Snoring, gasping, or choking during sleep

  • Frequent nighttime awakenings or dry mouth

  • Daytime fatigue, mood swings, or brain fog

If any of this sounds familiar, don’t ignore it. Untreated sleep apnea can interfere with weight loss, elevate blood pressure, and increase risk for heart disease. If you’re concerned, bring it up at your next appointment; we can help.

Even If You Don’t Have Sleep Apnea…

Many of us struggle with quality sleep due to stress, poor routines, hormonal shifts, or lifestyle habits. And that disruption can:

  • Spike cravings for sugar and refined carbs

  • Lower motivation to exercise

  • Increase emotional eating

  • Slow metabolic function and recovery

If you’re not sleeping well, your body isn’t burning well.


How to Improve Your Sleep (and See the Benefits)

Use Technology to Your Advantage

If you're curious about your sleep quality, try a wearable tracker:

  • Oura Ring: Precise sleep stage tracking, HRV, and temperature

  • Whoop Band: Great for athletes and recovery monitoring

  • Fitbit Charge or Apple Watch: Accessible options that track sleep cycles and patterns

These tools are helpful for identifying trends and improving consistency.

Sunlight Exposure for Circadian Reset

Morning light, especially within the first hour of waking, helps set your internal clock and supports natural melatonin production later in the day.

Limit screen exposure in the evening, or use blue light blocking glasses to avoid disrupting your body’s wind-down process.

Timing Your Meals and Workouts

  • Finish eating 2–3 hours before bed to support digestion and blood sugar stability

  • Avoid intense workouts late in the evening (try morning or early afternoon)

  • If you're prone to nighttime wake-ups, limit alcohol, sugar, and caffeine after 2 PM

Sleep Hygiene Essentials

  • Keep your bedroom cool (60–67°F)

  • Use blackout curtains or a sleep mask

  • Consider cooling sheets and moisture-wicking sleepwear

  • Try calming sound (white or pink noise) to fall asleep faster

Hormones, Hot Flashes & Night Sweats

Hormonal changes can cause disruptive temperature swings at night. You can reduce hot flashes by:

  • Avoiding alcohol or sweets after dinner

  • Investing in a cooling pillow or ChiliPad

  • Using natural fiber bedding

  • Exploring progesterone therapy (ask me if this might be right for you)

Wind Down with Intention

Calming your mind and body before bed is essential:

  • Try progressive muscle relaxation (tense and release each muscle group)

  • Use breathwork techniques like box breathing (4-4-4-4) or 4-8 breathing

  • Write down 3 things you’re grateful for or journal what’s on your mind

  • Avoid screens for 30–60 minutes before bed—read, stretch, or listen to calming music instead


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