Not Losing Weight? Maybe You should ask, Does Sleep Affect Weight Loss?

Does Sleep Affect Weight Loss?

Is There A Relationship Between Sleep And Weight Loss?

Have you been trying to lose weight, but nothing seems to be working? Most diet plans emphasize some form of eating plan or another, whether it’s Atkins, Paleo, Weight Watchers, Jenny Craig, or something else.

These plans also talk about some form of exercise, and how exercise can burn calories and help you lose weight. Most recommend some form of balance between eating and getting exercise.

I don’t think that most, however, say much or anything at all about whether or how sleep may affect weight loss. In leaving out this large part of our lives, I think that any diet and exercise plan is incomplete.

Sleep’s Impact On Weight Loss

What’s your fitness level? Are you comfortable wearing your swimsuit in front of a camera like the man in the photo is doing, or would you feel a little self-conscious?

I would feel self-conscious.

I have been working on losing weight for a couple of years now, at least, and am great at maintaining the weight I have now, but I’m having a “bear” of a time losing anything. It bums me out.

Maybe I need more sleep.

There were a bunch of researchers, from the universities of Wisconsin and Chicago, who recently performed a study to determine whether sleep restriction had any impact on people who were on a reduced calorie diet, or in other words, on people who were trying to lose weight.

Their results, published in the Annals of Internal Medicine journal, were eye-opening, to say the least.

Their study found that subjects who only slept about 5 1/2 hours each night lost less fat and more muscle (55% less fat and 60% more muscle) than those who got a good 8 1/2 hours of sleep.

That’s a pretty HUGE difference, and could have a significant impact on your overall health, as well as your ability to keep the weight off in the future.

Losing muscle mass will show as weight loss, but you won’t look fit, you’ll just look thinner. Losing muscle mass also reduces your metabolic rate, which is why you will have a greater chance of gaining weight back once you stop your diet.

Looking for a great pair of sneakers?  Check out the ones shown above.

What Else Does Not Getting Enough Sleep Affect?

Several things, and most of them negatively. Not getting sufficient sleep can cause:

  • A decrease in insulin sensitivity (this one has grabbed a hold of me)
  • Decreased carbohydrate tolerance (related to the one above)
  • An increase in the evening of levels of the stress hormone cortisol
  • A decrease in leptin, a fat burning hormone
  • Increased hunger and appetite (possibly due to an increase of the hunger hormone ghrelin
  • Slower muscle recovery and protein synthesis

No wonder the experts tell us that we should be getting our 8 hours of sleep every night!

You might also like:  4 Tips To Boost Your Immune System

Have You Heard Of Sleep Hygiene?

It’s a concept I came across in my research for this post. Sleep Hygiene is the “ritual” we perform in the evening before we go to bed that determines the quality of our sleep. Some guidelines might include:

  • Stay away from that caffeine! Stop drinking it in the afternoon, not the evening
  • Slow down or stop alcohol consumption in the evening also
  • (I can’t do this one) Turn off electronics about an hour before bedtime, including the TV
  • Write down things you want to remember, then do a “brain dump”
  • Sleep in a dark room. Isn’t that a no-brainer?
  • Perform techniques that reduce stress and calm you down.

So, If You’re Doing Everything Else Right, Try Getting More Sleep

Maybe you’ll see the pounds melt off faster!

Do You Want To Start Your Own Blog?

If you like reading blog posts online like this one, maybe you should start your own blog and write about your own interests. You could even earn money blogging, and eventually make a better than full time income and be able to quit your regular job.

If you’re interested in blogging, you could just go to Blogger and set one up, but if you want to start a blog that will make you money, I recommend a different course.

I recommend you sign up for a FREE Starter Membership with Wealthy Affiliate. A free membership in WA will get you two Free professional websites and will give you the training needed to choose a niche that you like and teach you to get your blog rolling. All for FREE. No credit card required.

Once you have your blog rolling, if you want to take it to a higher money-making level you can sign up for a premium membership, but you don’t have to unless you want to. You can keep your free account as long as you want.

Is Wealthy Affiliate a legitimate website? About a million and a half members think it is. I’m one of them. I’ve been with WA for almost 2 years, and this website and the posts on it are the results of my training, which is still ongoing, by the way.

My opinion is that there is no better training for affiliate marketing available than Wealthy Affiliate.

What’s affiliate marketing? It’s the form of marketing that lends itself well to blogging. An affiliate marketer connects customers with products that they are looking for, and when that customer purchases a product that you have introduced them to, you are paid a commission by the supplier.

Disclosure: This posts contains affiliate links, and the FTC requires that readers be informed that if they purchase a product through an affiliate link, the affiliate will be paid a commission.

In a nutshell, that’s affiliate marketing. A person reads your blog post, becomes interested in a product you may have written about and clicks on a link to that product. The person is taken to the website of the seller and can buy the product. If they do, you get paid a commission.

If you’re interested, there’s no better time than NOW! Push the button and get your online presence started TODAY!

I’d love to hear from you. Leave me a comment below and I’ll be sure to respond.

I’m Grant


  1. Louis

    This is really quite interesting. I have been trying to lose weight but not really aggressively. I didn’t know that I need to sleep more to lose weight. I only sleep for about 4 hours and I know it’s terrible but I can’t find the time to sleep for 8 hours. My doctor recommends more sleep for me but I’m too busy working to find the sleep. I really would try to get at least an extra hour of sleep.

    Thanks for this information, being a sleepy head has its benefit. Who could have guessed!

    1. admin

      Hi, Louis.  I don’t think I could get by regularly on only 4 hours sleep.  I need at least 6 or 7, and my wife likes around 9.  Maybe someday when your life slows down you can get more rest.

  2. Ariana

    I love sleeping and I take this so seriously! lol Your body needs to rest and heal everything that’s inside. I love to do a mini sleep mediation before bed and make sure I don’t eat super late or else I will be wide awake. We need to take care of ourselves seriously and sleep should be one of our highest priorities. 

    1. Post
  3. Clement

    Thank you very much for this great post, I find it really amazing and informative. I think not getting enough sleep is such a bad state for our health. Thou I have never tried any weight loss product but I do get enough sleep almost everytime. Thanks for also providing great insights about blogging.

  4. Seun Afotanju

    It’s obvious that sleep deprivation causes changes to hormones that regulates hunger and appetite. The hormone leptin suppresses appetite and encourages the body to expend energy. Sleep deprivation reduces leptin And lack of sleep makes you more likely to eat more of your overall calories at night, which can lead to weight gain. Which means the less we sleep the more weight we gain.

    1. admin

      Very knowledgeable comment, Seun.  Thanks for making it.  It’s interesting to me how so many things about our bodies are interrelated.  Good luck to you!

  5. Ayodeji

    Great article you got here. I have tried some techniques about Weight loss when sleeping and it does not really work for me. The more I tried to loose the weight the bigger I get, now my shape is back and and working currently in my packs and biceps. 

    Thanks for this post, very interesting, gonna share site with friends and colleagues. 

    1. admin

      I appreciate your comment.  Sounds like you are working out regularly and it’s great that you are back in shape.  I’m riding my stationary bike daily and can’t wait to get outdoors and ride when it warms up.

  6. ajibola40

    Nice article there. It has never occurred to me that I need to sleep very well in other to loss more weight and look fit

    I took some alcoholic drink before bed which I stop long time ago

    and everything u said about wealth affiliate is right because they have been helping me slot in my journey to become a affiliate marketing.

    also they have a good community members that always want to help. 

  7. NathanG

    Oh my goodness, Grant, I am guity of all of the above!  I drink way too much coffee to stay up way to late working online and have the waste line to prove it!  Now that I have read your post, I need to rethink my ways of operation.  

    Yes, I joined Planet Fitness for the new year, but some days (like now) I stay up blogging and doing other onine activities.  Now that you bring this to my attention, I am thinking that maybe it does affect my disposition during the day and contribute to my struggle with weight loss.  

    With that said, I think I’ll call it a night.  I appreciate you making me cognizant of this and will look into your suggestion of Wealthy Affiliate.  Lastly, I like your logo on the bottom of your post!  Very cool all around.  Great information!    

    1. admin

      Blogging can be addictive, I guess.  Right now it’s after 2 a.m. and I’m on the computer because I couldn’t sleep, because of too much caffeine last evening.  I should take my own advice!

  8. Smart Mzumara

    I did not know that less sleep has an impact on weight. I am one of them who stay long hours working on a computer. I go to bed late and I see that I am not fit. Every morning I feel tired because of sleep. 

    Another point you have brought up is the effects of not having sleep is feeling hungry. That is true. Every night when I stay long hours I feel very hungry and I am a cup of tea. Sometimes I have tea with bread. This has made me gain weight.

    I am going to change based on the report you have presented here.

    Thank you very much for the informative topic on lack of sleep. 

    1. admin

      Thanks for reading my post, and for your comment.  I hope you are able to feel less tired and are able to lose weight too.

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