Sleep & Stress

Sleep and Weight Connection

Research suggests that sleep quality and duration may influence various aspects of weight management. Poor sleep has been associated with:

• Changes in appetite-regulating hormones
• Increased cravings for high-calorie foods
• Reduced energy for physical activity
• Altered metabolism
• Difficulty with decision-making around food

Improving Sleep Quality

Sleep hygiene practices that may help support better rest include:

• Maintaining a consistent sleep schedule
• Creating a relaxing bedtime routine
• Keeping the bedroom cool, dark, and quiet
• Limiting screen exposure before bed
• Avoiding large meals, caffeine, and alcohol close to bedtime
• Getting natural light exposure during the day

Stress and Eating Patterns

Stress may affect eating behaviors in various ways. Some people experience:

• Emotional eating or stress eating
• Cravings for comfort foods
• Changes in appetite (increased or decreased)
• Disrupted meal timing
• Mindless eating

Stress Management Techniques

Various approaches may help support stress management:

• Deep breathing exercises
• Progressive muscle relaxation
• Meditation and mindfulness
• Regular physical activity
• Time in nature
• Social support and connection
• Journaling
• Engaging in hobbies

Cortisol and Weight

Cortisol is often called the "stress hormone." Chronic stress may lead to elevated cortisol levels, which research suggests could influence fat storage patterns and appetite. However, this relationship is complex and varies among individuals.