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The Importance of Sleep in Sustainable Weight Loss

Balance your hormones Lose weight
Marine Baaklini

March 24, 2024
Struggling to reach your weight loss goals? What if we told you there's a simpler solution for it: You need to SLEEP to LOSE weight!

Hi, I’m Marine Baaklini, founder of marinebaaklini yoga classes for a better hormonal well-being. In this blog, I will explain the important link that exist between quality sleep and weight loss!

Building on our previous blog of strength training’s impact on weight management, we now turn our focus to another foundational pillar of health: quality sleep. In this article, we’ll review the critical role that restful sleep plays in regulating metabolism and enhancing overall well-being, highlighting the transformative effects of practices like Yoga Nidra and NSDR (Non-Sleep Deep Rest) on your weight management journey.

The science behind sleep and weight loss

Sleep is a dynamic process, crucial for numerous bodily functions of the human’s body. These bodily functions include hormone regulation and metabolism. When we are lacking sleep, it disrupts these processes and can lead to hormonal imbalances that can promote weight gain. For example, leptin, the hormone responsible for signaling that we are full and can stop eating can be affected by sleep deprivation. When sleep-deprived, the body produces less leptin, leading to increased hunger and overeating.

Non-REM sleep and weight management

Another aspect of sleep crucial for weight management is Non-REM sleep, particularly stages three and four, also known as “slow-wave sleep”. During these stages, the body undergoes tissue repair, muscle growth, and releases hormones essential for metabolism and appetite regulation. Disruptions during these phases of Non-REM sleep have been associated with insulin resistance, decreased glucose tolerance, and altered appetite hormones… All of which can contribute to weight gain.

Why and how optimize your sleep routine

Having a good sleep hygiene is a great way to prevent the issues listed above to show up in your life.

How can you set a sleep routine ?

  • By being consistent with your sleep schedule – ideally by going to bed and waking up within the same one-hour window every day,
  • By having a favorable sleep environment, such as having dim light in the bedroom,
  • By avoiding stimulants like caffeine and screens before bedtime.
  • By incorporating relaxation techniques such as Yoga Nidra which will enhance the quality of your Non-REM sleep, maximizing your sleep benefits for weight management.

What is Yoga Nidra ?

Yoga Nidra, also known as NSDR (Non-Sleep Deep Rest) is a practice deeply rooted in ancient yogic traditions. Yoga Nidra creates a state of deep relaxation while maintaining awareness. The practice involves a specific protocol followed by the teacher: guided meditation, breathing techniques, and body awareness. Studies have shown that regular practice of Yoga Nidra can improve sleep quality by reducing stress and anxiety, which are common barriers to a good night rest.

Moreover, Yoga Nidra has been linked to weight management through its stress-reducing effects. In fact, chronic stress triggers the release of cortisol, a hormone associated with increased abdominal fat storage.

Thus, by promoting relaxation and reducing stress levels, Yoga Nidra can help regulate cortisol production, supporting the weight loss efforts.

How to anchor your Yoga Nidra practice?

The only yoga pose you will need to “perform” during Yoga Nidra is shavasana : lying on your back, on your mat, with your eyes closed. Yoga Nidra can be practiced on your yoga mat of course, but also in your bed. Which makes it particularly easy to add to your sleep routine!

To begin, try to include some short Yoga Nidra practices during the week. It can be right before sleeping, when you are ready to switch off everything. Just put your earphones on and listen to a Yoga Nidra or NSDR recording for a few minutes. Know that it is totally normal if you fall asleep during the session, and you will still enjoy the benefits of the practice if you do !

Fitness and mood to support weight loss

Have you ever noticed how it is harder to stick to an exercise routine or to make wise dietary choices after a difficult night? Indeed, quality sleep plays a crucial role in supporting other aspects than metabolism and hormone regulation… In addition to its direct impact on these two bodily functions, quality sleep plays a crucial role in supporting other aspects of weight loss, such as exercise performance and dietary choices. Moreover, the imbalance in hunger hormones due to lack of sleep increases cravings for high-calorie, carbohydrate-rich foods..

In conclusion, it is interesting to understand and remember that achieving a healthy weight isn’t just about what we eat and how much we exercise… It is also how well we sleep! I hope you find the sleep routine that works for you, and that you incorporate relaxation techniques to support your sleep and health in general.

About the Author

Marine Baaklini, the visionary behind marinebaaklini Yoga, specializes in classes designed to enhance hormonal well-being. If you’re eager to embrace wellness from a new angle and successfully meet your weight management goals, don’t miss our exclusive bundle. This special offer combines our Authentik WEIGHT-LOSS Group Coaching program with 5 online sessions of Marine’s Yoga for Hormones and Yoga Nidra. Seize this chance to change your approach to health, blending the power of targeted yoga practices with expert coaching tailored to your weight management journey.

Additionally, we invite you to book a free private consultation with our dedicated naturopathic chef. This one-on-one session is an excellent opportunity to have all your questions answered and to learn how to incorporate the right WEIGHT-LOSS strategies into your lifestyle effectively. For more details, tips, and to join our community discussions, visit our website and explore.

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