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Importance of Sleep and weight loss
By: Scottsdale Weight Loss Center
Published: January 25, 2022
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Did you know sleepless nights can lead to weight gain? Numerous studies have suggested poor sleep quality can lead to metabolic disorders, weight gain, increased risk for obesity, heart disease, depression, and stroke. Most adults will burn an average of 50 calories for every hour of sleep. The National Sleep Foundation advise adults will need between 7-9 hours of sleep per night. Currently about 40% of American don’t get enough sleep. So, someone who only sleeps an average of 5 hours a night is more likely to burn less calories than someone who regularly gets 8 hours a night.
Did you know sleepless nights can lead to weight gain? Numerous studies have suggested poor sleep quality can lead to metabolic disorders, weight gain, increased risk for obesity, heart disease, depression, and stroke. Most adults will burn an average of 50 calories for every hour of sleep. The National Sleep Foundation advise adults will need between 7-9 hours of sleep per night. Currently about 40% of American don’t get enough sleep. So, someone who only sleeps an average of 5 hours a night is more likely to burn less calories than someone who regularly gets 8 hours a night.
It is well known that exercise has always been a key component in weight loss. Poor quality of sleep leads to fatigue and less energy for physical activity and exercise. This can lead to being more sedentary throughout the day. Getting some physical activity such as a short walk can lead to better concentration and improve quality of sleep. Good sleep is just as vital as moving and fueling our bodies, as it gives us time to rest and reset.
Steps to Improve Sleep:
- Follow a nightly routine.
- Turn off all electronics at least 60 minutes prior to bedtime,
- Avoid caffeine, alcohol, and large meals in the evenings.
- Engage in some form of exercise for 30 minutes or more daily.
- Reduce stress levels by meditation, deep breathing, yoga, or other forms of relaxation.
- Sticking to the same sleep schedule every day including weekends.
- Sleep in a cool and dark room with breathable sheets, comfortable pillows, and bed.
- Get a sleep study to see if you snore or have been told you stop breathing when sleeping.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
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Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
