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