Melatonin’s Role in Metabolism and Health and Why Quality Matters

How excess weight impacts our sleep 

The relationship between sleep and weight management is bidirectional; insufficient sleep can lead to weight gain, while excess weight can adversely affect sleep quality. Carrying extra pounds may cause various sleep disorders and issues that significantly disrupt restful sleep: 

Obstructive sleep apnea (OSA)

Excess weight is a significant risk factor for obstructive sleep apnea (OSA), a condition marked by blocked airways during sleep, resulting in frequent awakenings, snoring, and poor sleep quality. Overweight or obesity can trigger OSA or exacerbate its symptoms. Research indicates that individuals with a higher body mass index (BMI) are more prone to developing OSA, which hampers their ability to lose weight [13]. Alarmingly, even a 10% weight gain can elevate the risk of developing moderate-to-severe OSA by six-fold [14].

One study found that individuals with OSA are more likely to gain weight compared to those with the same BMI who do not have OSA. The research revealed that people with OSA gained significantly more weight—approximately 16 pounds—in the year preceding their OSA diagnosis compared to those with the same BMI who didn’t have OSA [15].

Chronic inflammation 

Excess weight can lead to chronic inflammation, which negatively impacts sleep quality. Research indicates that inflammatory markers are higher in individuals with overweight or obesity [16], and chronic inflammation has been associated with insomnia, disrupted circadian rhythms, and more fragmented, less restorative sleep [17, 18, 19]. Notably, while insufficient sleep often exacerbates chronic inflammation, one study found that extended sleep (over 8 hours) was associated with underlying inflammatory illness in older populations [20].

Furthermore, low-grade chronic inflammation is the primary mechanism that makes people with obesity feel overly tired [21]. This occurs because fat cells produce cytokines, signaling proteins that promote sleepiness.

Gastroesophageal reflux disease (GERD) 

Obesity and overweight are significant risk factors for GERD, a condition where stomach acid flows back into the esophagus, causing heartburn and acid reflux. These symptoms are often aggravated when lying down, leading to poor sleep quality, difficulty falling asleep, and frequent nighttime awakenings. Research has also identified a connection between GERD and obstructive sleep apnea (OSA) [22, 23]. Suffering from GERD may increase the likelihood of developing OSA.

Tips for better sleep and weight management

Improving sleep quality and managing weight are closely linked, and adopting certain habits can help you achieve both. Here are some science-backed tips to enhance your sleep and support healthier weight management:

Prioritize 7-8 hours of sleep a night: Adequate sleep can significantly reduce caloric intake. Research has shown that overweight adults who consistently get at least 7 hours of sleep per night consume 270 fewer calories daily [24]. This can be achieved through better sleep hygiene practices, such as avoiding electronics before bed, establishing a wind-down routine, and maintaining consistent sleep and wake times. Notably, a single counseling session on sleep hygiene was enough to increase overall sleep duration by one hour [24].

Avoid eating close to bedtime: While most people can manage a meal 2-3 hours before sleep without affecting their sleep quality, those with GERD should refrain from eating 3-4 hours prior to bedtime to prevent nighttime heartburn. This allows your body ample time to digest food before you sleep [25].

Experiment with different sleep positions: While research has not definitively identified the optimal sleep position for enhanced sleep quality, discovering what works best for you could improve both sleep quality and duration [26]. For instance, sleeping on the left side may alleviate GERD symptoms, whereas right-side sleeping could worsen them [27]. However, a small study found that those who preferred right-side sleeping woke up less frequently and experienced shorter awakenings throughout the night [28].

The same study revealed that individuals who preferred sleeping on their backs had more nocturnal awakenings compared to right-side sleepers. Additionally, sleeping on your back can lead to snoring or worsen sleep apnea [29]. On the other hand, sleeping on your stomach is generally not recommended by sleep experts [30], though some research indicates it may improve sleep apnea symptoms [31].

Maintain a consistent sleep schedule: This sleep rule is one we frequently revisit, and for good reason. Although staying up late to binge-watch shows on weekends can be tempting, research indicates that maintaining a regular bedtime and wake-up time is crucial for enhancing sleep quality and overall health. Significant shifts in your sleep schedule or catching up on sleep after late nights can lead to metabolic dysregulation, such as reduced insulin sensitivity [32].

Adopt an early bird schedule: Research indicates that night owls tend to have less healthy eating habits compared to early birds, and there's a scientific explanation for this. Disruptions in the sleep-wake cycle make it harder for our bodies to digest food efficiently. Levels of leptin, the hormone responsible for satiety, usually rise during sleep. This means that an insufficient amount of sleep is linked to lower leptin levels and feeling hungrier [6].

One effective strategy to adjust your bedtime earlier involves getting approximately 15 minutes of morning sunlight, which helps reset your body's internal clock. In the evening, avoid exposure to bright lights, and gradually move your bedtime 15-30 minutes earlier every few days. To achieve your optimal sleep schedule, also consider adjusting your meal times and exercise routine accordingly.

Keep your bedroom dark: Falling asleep with the TV on or any artificial light might be affecting your weight. A study found that women who slept with artificial light, like a TV, were 17% more likely to gain at least 11 pounds over five years compared to those who slept in complete darkness [34]. Additionally, women who slept with a light on were more likely to have a body mass index (BMI) in the overweight or obese range.

Your best night’s sleep starts now. Tally’s new sleep supplement, Restore, is a specially formulated blend of L-theanine, magnesium bisglycinate chelate complex, and apigenin that helps you fall asleep faster, stay asleep longer, and wake up feeling refreshed and energized (with the bonus of providing pro-longevity benefits). 

Because healthier tomorrows begin with better nights…and better nights begin with Restore. 

Citations 

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