Most people who undertake weight loss programs focus on diet and exercise. However, not as many realize a third factor plays an important role in losing weight: sleep. Research has shown that sleep has a profound effect on your weight. Combined with weight loss programs, better sleep can help you shed pounds. Here's what you need to know. 

How Sleep Affects Weight

Multiple studies have found a link between poor sleep and weight gain. One study found that individuals who regularly slept less than 7 hours per night were more likely to have higher average body mass indexes and develop obesity. Researchers noted that sleep deprivation correlated to increased levels of increased levels of ghrelin and decreased levels of leptin. These neurotransmitters are thought to control appetite, with ghrelin promoting hunger and leptin resulting in feeling full. 

Additionally, another study found that sleep deprivation can disrupt fat metabolism and reduce the ability of insulin to regulate blood sugars. 

Poor sleep can also lead to elevated levels of the stress hormone cortisol. In response, some people engage in "stress eating," typically choosing comfort food high in sugar, fat or both. Resulting heartburn, digestion problems and blood sugar spikes can disrupt sleep — causing an unhealthy cycle.

Tips for Getting Better Sleep

Almost all weight loss programs call for changing your diet and exercising more frequently. Adding sleep improvement may help you lose weight faster. Some smart tips for getting better sleep include:

• Maintain a regular sleep schedule
• Turn off all screens and electronic devices at least an hour before bed
• Establish bedtime ritual involving a warm bath, reading or listening to soft music
• Ensure a dark environment by turning off lights and covering windows
• Keep cool by setting the thermostat between 60 and 68 degrees or using a fan
• Promote your comfort by investing in a supportive mattress and pillow with breathable bed linens 
• Avoid eating heavy meals before bedtime
• Don't consume caffeine after 3 p.m. 

If you're looking to lose weight, count on the caring professionals at Nebraska Weight Management Institute. They offer safe, effective, and scientifically proven weight loss programs from their locations in Omaha and Lincoln, NE. The center's licensed health care professionals have more than 20 years of experience developing customized weight loss programs for their clients, including the innovative and nonsurgical approach called OPTIFAST®. The team focuses on the whole person, not a specific diet. To get started on your journey to better health, call the Lincoln clinic at (402) 483-4770 or the Omaha clinic at (402) 399-9386. Visit their website to learn more information about their weight loss programs.