Improving Sleep for Weight Management After WLS

Today we want to share a simple and really effective weight loss strategy with you that many people tend to overlook after WLS.

Most people who want to move towards their ideal weight focus solely on nutrition and movement. These are clearly very important lifestyle factors, but there's a lifestyle step that's equally if not even more important and that probably needs to be focussed on first for many people. It's a step that's incredibly easy and that will not only help you reach your target weight but also improve your mood, your energy levels and your enjoyment of life. It's a step that will help you make the right lifestyle choices on a consistent basis, and improve your willpower and clarity of thinking so that you're much more likely to eat the right foods, move more and put your health first, simply because you'll feel more like taking these actions.

What is this powerful step?

It's getting more sleep.

Watch Amber in this short video as she explains how this works...

Click here to access the 'Relax and Revive' guided audio.

Click here to access the Sleep Support guided hypnosis.

Transcript: 

When it comes to achieving your ideal weight after WLS, most people immediately think of nutrition and exercise. These are definitely key factors in your weight loss journey, but what if there’s another step—one that’s just as important, if not more so—that many people overlook? A step that can have a profound impact not only on your weight but also on your overall health, energy, motivation, and drive. And the best part? It doesn’t require intense effort.

This step is often overlooked in our fast-paced modern world, but it’s one that can really influence your ability to reach your target weight. It can also lift your mood, raise your energy levels, and boost your enjoyment of life. By mastering this step, you’ll find it easier to make healthier lifestyle choices, improve your willpower, and think more clearly—making it more likely that you’ll choose nutritious foods, stay active, and prioritise your health because you’ll naturally feel more able  to do those things.

So, what is this powerful, yet often overlooked step?

It’s getting enough sleep.

Today, many people struggle to get enough quality sleep, and it’s having a huge impact on both our waistlines and our overall health. Numerous research studies highlight the link between sleep deprivation and the increased risk of weight gain, as well as a many other health issues.

Dr. Matthew Walker, Professor of Neuroscience at the University of California and Founder of The Centre for Human Sleep Science, has carried out extensive research on sleep, publishing over 100 scientific studies. His findings show that sleep is vital from an evolutionary perspective, and a lack of it is a major predictor of conditions such as cancer, Alzheimer's, heart disease, stroke, diabetes, depression, and even suicide.

Dr. Walker also points out that sleep is a key regulator of appetite, weight, and food consumption. On average, not getting enough sleep can lead to someone eating an additional 300-500 calories (that’s 1250-2100 kilojoules) per day, most often from high-sugar, high-carb foods.

But why is sleep so crucial for weight loss?

The answer lies in two key hormones: Ghrelin and Leptin. Ghrelin signals to your body when it’s time to eat and store energy as fat, while Leptin tells your body when you’re full and should start burning energy. When you’re sleep-deprived, Ghrelin levels increase, and Leptin levels decrease, leading your body to believe it’s hungry and needs more food, while at the same time conserving energy as though there’s a shortage. This hormonal imbalance can make weight loss much more challenging.

A lack of sleep also raises your levels of the stress hormone Cortisol, which can contribute to inflammation and insulin resistance, both of which are linked to weight gain.

Sleep deprivation also impacts your mindset and decision-making abilities. Studies consistently show that when we’re sleep-deprived we’re more likely to give in to impulses, become less focused, and make riskier choices. I know I’ve been there and perhaps you have too?

Basically sleep affects our self-control in two main ways. First, it reduces your ability to use your willpower, and second, it reduces the energy available that’s required for self-discipline. This means that when you’re tired, you’re less likely to prioritise healthy choices and more likely to give in to cravings for processed, sugary or less healthy and certainly unnecessary foods.

So, how much sleep should we be getting?

The National Sleep Foundation in the United States, recommends that the average person should aim for 7-9 hours of sleep each night (or in a 24-hour period if that’s not possible) in order to maintain great health. However, research by the Australian Sleep Health Foundation suggests that up to 45% of Australians have inadequate sleep patterns and don’t meet these recommended levels.

How can we ensure we get enough quality sleep?

Here are some simple but effective steps you can take:

1. Aim for 7 to 9 hours of sleep each night. This is the ideal amount  for maintaining good health and supporting weight management.
2. Establish a consistent sleep routine. Go to bed and wake up at the same time every day, even on weekends. Research shows that this consistency is vital for quality sleep and feeling well-rested.
3. Reduce exposure to bright lights before bedtime. Bright lights, particularly the blue light emitted by LED screens, can trigger the release of Cortisol, a hormone that disrupts sleep. Power down your devices and dim the lights 1 to 2 hours before bed.
4. Sleep in a dark room. Darkness promotes better sleep quality, so consider using blackout curtains or a sleep mask if necessary.
5. Keep your room cool. The optimal temperature for sleep is around 18 degrees Celsius. A cooler environment can help you fall asleep faster and enjoy deeper rest. It’s generally easier to get the right temperature by using layers of sheets and blankets rather than thick doonasn that can leave you too hot.
6. Avoid stimulants after lunch. Caffeine and sugary foods consumed in the afternoon or evening can interfere with sleep quality and raise your Cortisol levels, making it harder to wind down.
7. Stay physically active during the day. Regular exercise improves sleep quality, but thew timing is important. Morning exercise can boost your metabolism for the day, while intense evening workouts may overstimulate you and disrupt sleep.
8. Limit alcohol intake before bed. Alcohol can interfere with the natural rest and repair cycles of sleep, reducing its restorative benefits.

For shift workers, achieving sufficient sleep can be particularly challenging due to irregular work hours, overnight shifts, and frequent changes in routine. This lifestyle can disrupt the body's natural circadian rhythms, leading to difficulties falling asleep, staying asleep, and getting restorative rest.

If you’re a shift worker, we recommend maintaining a consistent sleep schedule, even on days off and using the strategies I mentioned earlier such as creating a sleep-friendly environment by minimizing light exposure, using blackout curtains, and avoiding caffeine and heavy meals close to bedtime as these can all help.

Regularly using relaxation techniques like meditation or deep breathing before sleep may also improve the quality and quantity of your sleep and rest - you might like to use our Relax and Revive guided audio to help you and I’ve provided the link below. 

Whether you’re a shift worker or not, if you’re struggling to fall asleep or stay asleep, you might also find our Sleep Support guided audio helpful. That link is also provided below.

Remember, while healthy eating and regular movement are essential for weight loss, prioritizing sleep may be the key to unlocking your full potential. By making sure you’re well-rested, you’ll naturally be more inclined to make the right choices for your health and well-being.

Research also shows that inadequate sleep can make you less productive, less creative, and less effective in group settings. So, it’s time to change our attitudes towards sleep and start reaping the benefits across all areas of our lives—especially when it comes to our health!

Thanks for watching and I’ll see you again soon for another mindset and lifestyle tool!