Don't Let Poor Sleep Derail Fat Loss and Hormonal Health

Sleep is arguably one of your biggest assets when it comes to training progress, health, and fat loss. Poor sleep can hinder your progress, and improving it can help unlock your full potential. When your sleep quality suffers, it can have a ripple effect on every system in your body, from your metabolism to your hormonal health. And to make things a little more "complex," underlying health issues can be a cause of poor sleep quality.

If you are struggling with fat loss or changing your body composition and also report not the best sleep or not feeling rested- it's time to dig a littler deeper into sleep hygiene.

The Chicken or the Egg: The Relationship Between Sleep and Hormones

Poor sleep impacts blood sugar regulation, thyroid function, and sex hormone balance. At the same time, imbalances in these systems can worsen sleep quality and make fat loss harder. This creates a "chicken or the egg" cycle that can feel impossible to break. Let’s break it down:

• Blood Sugar and Sleep: Lack of quality sleep increases cortisol levels and leads to fluctuations in blood sugar. This often results in blood sugar dips during the night, prompting your body to release adrenaline to bring it back up. But the reverse is also true—dysregulated blood sugar can disrupt sleep patterns. This creates a cycle where poor sleep worsens blood sugar issues, and those issues, in turn, affect your ability to get a restful night.

  • When cortisol is consistently elevated (poor sleep being one cause), the body may start to store more fat in your midsection. This chronic state of high cortisol makes fat loss feel nearly impossible.

• Thyroid Health and Sleep: Sleep and thyroid health are deeply connected. Disrupted sleep can reduce T4 and T3 production from the Thyroid , slowing down your metabolism and making fat loss more difficult. But thyroid imbalances—especially hypothyroidism—can also mess with your sleep. It’s a bit of a vicious cycle, where poor sleep and thyroid dysfunction feed into each other.

• Sex Hormones and Sleep: Low progesterone levels, particularly in women, are known to disrupt sleep. Progesterone promotes sleepiness, so if levels are low—due to issues like anovulation, stress, or perimenopause—sleep quality takes a hit. But it doesn’t stop there. Poor sleep can also lower progesterone further, creating a continuous loop. This is why it’s so important to address the root cause, not just treat the symptoms of poor sleep.

Disrupted Circadian Rhythm & Hunger Hormones 

At the heart of sleep lies your circadian rhythm, the internal clock that tells your body when to sleep and when to wake up. This rhythm is governed by factors like light exposure, physical activity, and meal timing. Disruptions in your circadian rhythm—whether from late-night work, irregular sleep schedules, or excessive screen time—can lead to various issues like increased hunger, impaired cognition, and difficulties in fat loss.

Struggling with late-night cravings? It’s not just about willpower. After a poor night’s sleep, your body produces more ghrelin, the hormone that makes you feel hungry, while reducing leptin, the hormone that helps you feel full. This imbalance leads to increased cravings and a higher likelihood of overeating, making it harder to stick to a calorie deficit.

So while it is a bit of mind over matter, armed with this knowledge, you can get ahead of the game. Plan a sweet high-protein snack or have a go-to herbal tea (like chamomile or passionflower ) on hand to help mitigate late-night cravings while you're working on improving your sleep and sleep hygiene. Bonus points for chamomile or a sleep-time tea that may also support better sleep.

Steps to Support Your Circadian Rhythm and Improve Sleep

The solution to improving fat loss is not just about "getting more sleep." It’s about getting better sleep. Here’s how you can support your circadian rhythm and improve sleep quality:

• Stick to a Regular Sleep Schedule: Consistency is key. Try to go to bed and wake up at the same time every day. Your body thrives on routine! Setting a bed time window of ~30 min and aiming to wake up at the same time (thereabouts - no one is perfect) on the weekend as during the week can go a long way for energy levels. 

• Create a Relaxing Bedtime Routine:We know a calming pre-sleep routine is essential for winding down. Consider holding off on “stressful” or stimulating activities (bill paying , that conversation, a horror show… ) before bed to support a more relaxed evening to facilitate sleep.  

• Optimize Your Sleep Environment: Keep your bedroom cool, dark, and quiet. Wear loose fitting clothing and consider a hot shower before bed to help cool your core body temperature and fall asleep faster. 

• Reduce Light Exposure at Night: Blue light from screens and bright lights can disrupt your sleep-wake cycle. Try dimming the lights in your home after dinner.  Consider swapping the scrolling habit for reading to reduce blue light exposure. 

• Be Mindful of Food and Drink: Avoid big meals, caffeine, or alcohol close to bedtime. Instead, if you snack, opt for a small snack with protein, moderate carbs, and healthy fats to stabilize blood sugar throughout the night. Something like berries and greek yogurt for example. Every one will have a different “optimal” here which is why we encourage a personalized approach. 

The Importance of Testing and Working on Sleep Hygiene

Because sleep issues and hormonal imbalances often go hand in hand, it’s important to take a holistic approach. Testing is key to uncovering any blood sugar issues, thyroid dysfunction, or hormonal imbalances that might be contributing to your sleep problems. While working on sleep hygiene (the habits that support quality sleep), getting a check on what is going on internally can help ensure you aren't missing underlying factors that could be impacting both your sleep and your health.

Start Slow: If testing reveals any imbalances, don’t just rely on supplements or sleep aids. Start by focusing on sleep hygiene and adjusting your evening routine. Combine this with nutritional and lifestyle changes, and over time, you’ll see a significant improvement in both your sleep and fat loss results.

Coaches, Take Action!

As a coach, it’s important to guide clients in understanding the connection between sleep and fat loss. Encourage them to track their sleep patterns and make gradual changes to their routine. If sleep disruptions are a recurring issue, suggest that they get tested for hormonal imbalances or thyroid dysfunction to uncover potential underlying causes. Help them build better sleep hygiene habits—small, consistent changes can yield powerful results.

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