By Dr. Asnat Raziel, bariatric surgeon specializing in obesity treatment, metabolic health and healthy longevity; Director of the Multidisciplinary Center for Obesity Treatment, Assia Medical, Assuta Ramat HaChayal, Tel Aviv
How to improve sleep naturally: why it matters for your body
Learning how to improve sleep naturally is one of the simplest and most rewarding steps you can take for your metabolic health. Short sleep disrupts your hunger hormones, increases your appetite and makes it harder to maintain your weight. On the other hand, research shows that simply sleeping longer can reduce how much we eat. In this article I explain what happens in the body when we don’t get enough sleep, and how to sleep better without pills.
What happens to your metabolism when you sleep too little
Sleep is not just rest. During sleep the body regulates hormones, repairs tissue and rebalances blood sugar. The brain also needs sleep to clear waste and consolidate memory. A general overview of the link between sleep and metabolism shows how closely the two are intertwined.
Hunger and satiety hormones
In a classic study from the University of Chicago, 12 young men slept less for two days. As a result, levels of leptin, the satiety hormone, fell by 18%. At the same time, levels of ghrelin, the hunger hormone, rose by 28%. Hunger increased by 24%, and the craving for carbohydrate-rich foods rose by 33% to 45%.
In other words, after a short night the brain asks for sweet, energy-dense food. It also amplifies “food noise,” the intrusive, persistent thoughts about food. This is one of the main ways lack of sleep is linked to obesity.
What happens when you sleep longer
A randomized study published in JAMA Internal Medicine looked at 80 young adults with overweight who were sleeping less than 6.5 hours a night. Half of them received personalized coaching to extend their sleep, and as a result they slept about 1.2 hours more per night. Consequently, they ate an average of 270 fewer calories a day than the control group. All of this happened without a diet and without an exercise program.
How many hours of sleep do you need?
The American Academy of Sleep Medicine recommends that adults sleep 7 hours or more per night on a regular basis. But quantity isn’t the only thing that matters. Uninterrupted sleep and consistent hours also affect the quality of your rest.
Everyone has the occasional late night, for example during a big football tournament. The problem begins when sleep deprivation becomes a habit.
Improve sleep naturally: daytime habits
Good sleep starts in the morning. Your biological clock sets itself by light, movement and mealtimes.
Light, movement and caffeine
- Get up at the same time every day, including weekends.
- Get out into daylight in the morning, even for ten minutes.
- Be physically active on most days of the week, preferably not close to bedtime.
- Limit coffee and energy drinks to the morning and early afternoon.
- Keep dinner moderate, and not too late.
Keep in mind that anti-fatigue pills, such as modafinil, are not a solution for lack of sleep. All of these habits are part of a healthy lifestyle that also protects your heart.
Improve sleep naturally: evening habits
The hour before bed largely determines how quickly you fall asleep. The goal is to signal to your body that the day is over.
The bedroom
A quiet, dark and cool room helps you fall asleep and stay asleep. In the Israeli summer that is a real challenge, since heat waves take a toll on the body. A suitable mattress and pillow also matter, especially if you often wake up with back pain.
Screens, work and racing thoughts
Screen light, and the content on our screens, keep the brain alert. So it is a good idea to put your phone out of reach an hour before bed. Wrapping up your workday properly also helps, so that you don’t take it to bed with you. Thoughts that keep coming back at night can be jotted down on a notepad by the bed.
Another common cause of broken sleep is waking up at night to urinate. Sometimes this is related to the pelvic floor, but repeated nighttime awakenings should first be checked by a doctor.
When improving sleep naturally isn’t enough
Sometimes the problem isn’t your habits. Loud snoring, pauses in breathing and severe daytime fatigue may be signs of sleep apnea. It is a common problem among people with obesity, and one that carries real health risks.
For chronic insomnia, the recommended first-line treatment is not a pill. The American College of Physicians recommends cognitive behavioral therapy for insomnia, known as CBT-I, as the initial treatment for all adults. It is a short, focused therapy that retrains the body to sleep.
At our clinic we ask every patient about their sleep as part of personalized consultation and tailored metabolic treatment. Untreated sleep problems can slow weight loss even when the treatment itself is right.
The bottom line
Sleeping 7 hours or more is a basic part of metabolic health, not a luxury. When you sleep too little, your hunger hormones go awry and your appetite increases. By contrast, extending sleep reduced energy intake by 270 calories a day in a clinical study. That is why consistent hours, morning light, a calm evening and a comfortable bedroom are a real investment in your health.
The information in this article is general and does not replace personal medical advice.
Frequently asked questions
Does improving sleep naturally help with weight loss?
It can. In a study of adults with overweight, extending sleep led to eating less and to modest weight loss, without any diet.
Should I take sleeping pills?
Not as a first step. For chronic insomnia, the recommendation is to start with CBT-I, and to consider medication only together with a doctor.
How soon will I notice the benefits of improving my sleep naturally?
It varies from person to person. Many people notice a difference after just a few weeks of consistent hours and steady habits.
Does an afternoon nap hurt nighttime sleep?
A short nap in the early afternoon can help, for example for people who work shifts or need to manage fatigue on demanding schedules. A long or late nap, however, can make it harder to fall asleep.
