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How sleep can affect weight loss and training...

Updated: Jun 7, 2023

Sleep is essential for general health...

Sleep can be one of the first things we push aside when life gets too busy but it unfortunately it has a huge impact on exercise, general health and weight loss. Today we are just going to focus on the weight loss and training side of things.


What is so impactful about sleep???


Sleep helps regulate your emotions and rebuild muscle. It can have an impact on your metabolism and your stress response. All of which can have a direct correlation with weight loss and training.




Weight loss/ training and not enough sleep:

  1. When you are sleep deprived you reach for comfort foods and snacks

  2. When you are sleep deprived you can easily use sugar as an energy source to get you through the day

  3. Sleep regulates your emotions so with lack of sleep it can make more room for emotional comfort eating

  4. Lack of sleep = poor environment for building muscle which can have a negative impact on your metabolism

  5. You will have less energy to want to get your steps in and complete a work out

  6. Lack of sleep can cause reduced muscle strength and muscle recovery




  • Older adults (65+): 7–8 hours

  • Adults (18–64 years): 7–9 hours

  • Teenagers (14–17 years): 8–10 hours

  • School children (6–13 years): 9–11 hours

  • Preschoolers (3–5 years): 10–13 hours (including naps)

  • Toddlers (1–2 years): 11–14 hours (including naps)

  • Infants (4–12 months): 12–15 hours (including naps)

  • Newborns (0–3 months): 14–17 hoursOlder adults (65+): 7–8 hours

  • Adults (18–64 years): 7–9 hours

  • Teenagers (14–17 years): 8–10 hours

  • School children (6–13 years): 9–11 hours

  • Preschoolers (3–5 years): 10–13 hours (including naps)

  • Toddlers (1–2 years): 11–14 hours (including naps)

  • Infants (4–12 months): 12–15 hours (including naps)

  • Newborns (0–3 months): 14–17 hours


Top tips on getting more sleep:

  1. Don't eat too late

  2. Have a caffeine time cut off

  3. Exercise throughout the day even just a walk or a yoga session MOVE your body

  4. Thought diary... if you struggle with over thinking try writing down your thoughts every day or in the evening to avoid them coming up as your drifting

  5. Get exposure to daylight

  6. Have a sugar time cut off

  7. Have a screen time cut off




There are a lot of things that can have an impact on weight loss and training some of which you wouldn't have noticed or heard of before. If you're wanting to learn more or can't work out where you're going wrong its time to sign up to our weight loss coaching programme. https://www.pocketcoach.online/


Primal x



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