Skimping on sleep sabotages your weight loss. Learn how poor sleep alters hunger hormones, cravings, and fat storage and why improving sleep hygiene is key.
Sleep is not just a recovery tool. It is a critical regulator of the hormones that govern hunger and satiety. Poor sleep reduces leptin, the hormone that signals fullness, and increases ghrelin, the hormone that triggers hunger. The result is stronger cravings for calorie-dense foods, particularly sugar and refined carbohydrates. Clinical studies confirm that people who consistently sleep less than six hours per night are more likely to gain weight and develop metabolic disorders.
When the body is deprived of rest, insulin sensitivity decreases. This means cells do not respond efficiently to insulin, leading to higher blood sugar levels and increased fat storage. Sleep deprivation also alters circadian rhythms, disrupting fat metabolism and slowing calorie burning at rest. Over time, these changes accumulate, making weight loss more difficult even with strict diet and exercise.
In Singapore, long work hours, late-night screen use, and a fast-paced urban lifestyle are common sleep disruptors. High caffeine consumption during the day and light exposure at night further impair circadian alignment. For many, this results in sleep that is shorter in duration and poorer in quality, both of which undermine metabolic health.
Prioritising seven to nine hours of consistent nightly sleep is essential. Creating a wind-down routine, reducing screen exposure before bed, and maintaining a cool, dark bedroom environment improve sleep quality. Caffeine should be limited to the morning hours, and alcohol avoided late at night, as both interfere with restorative sleep cycles. Relaxation techniques such as deep breathing, light stretching, or guided meditation also help regulate cortisol.
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