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Sleep Your Way to Slim: How Adequate Sleep Supports Weight Loss Goals

Getting enough high-quality sleep is essential for anyone trying to lose weight and balance blood sugar. When you don’t get 7-9 hours per night, your metabolism, hunger hormones, and blood sugar control all suffer. Prioritizing sleep is a science-backed way to boost weight loss success.

How Sleep Affects Blood Sugar

Not getting enough sleep impairs the body’s ability to regulate blood glucose properly. Staying up late disrupts your circadian rhythms and is associated with insulin resistance. Fatigue also increases cravings for carbohydrate-rich foods that quickly spike blood sugar.

Without proper rest, your cells become less sensitive to insulin. This makes it harder to maintain normal blood sugar levels. Over time, poor sleep habits can significantly raise your risk of developing diabetes.

Sleep Tips to Balance Blood Sugar

Follow proper “sleep hygiene” habits to keep blood sugar balanced and facilitate weight loss:

  • Go to bed and wake up at the same times daily to set your circadian rhythm.
  • Make your bedroom cool, dark and quiet. Lower temperatures help induce sleep.
  • Avoid screens for 1-2 hours before bedtime. The blue light disrupts melatonin production.
  • Develop a calming pre-bed routine, like reading or gentle yoga.
  • Reduce caffeine intake, especially in the afternoon and evening.
  • Walk for 10 minutes after eating dinner to allow blood sugar to normalize before sleep.
  • Manage stress through relaxing activities. Anxiety and chronic stress disrupt sleep.

Prioritizing restorative sleep gives your metabolism and hormones the reset they need for optimized health. Aim for at least 7 hours per night. Your body will thank you through better blood sugar regulation, craving control and weight loss success.

Need some help developing good sleep hygiene and other healthy habits? I can help.
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  1. Doug on January 9, 2024 at 11:23 pm

    What are the effects of taking an afternoon nap?

    • Karen Admin on January 10, 2024 at 9:27 pm

      As long as it doesn’t disrupt your sleep at night…nap away! A quick power nap in the afternoon is just what the doctor ordered. It helps with all sorts of things. Enjoy the snooze.

  2. vidya on January 11, 2024 at 12:15 pm

    I definitely need to better my sleeping routines… reducing screen time is going to be the toughest as we end up watching some television after dinner and all other chores are done for the day

    • Karen Admin on January 12, 2024 at 8:27 pm

      Consider doing something non-screen related before bed. Maybe read a book or have family game night.

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