When aiming for weight loss, the basic principle is simple: consume fewer calories than your body uses. However, long term weight loss involves several lifestyle factors, and one of the most important is sleep. In this blog, we’ll explore how sleep influences weight loss, particularly during menopause, and provide tips to improve your sleep habits.
Why is Sleep So Important?
Adults generally need 7-9 hours of sleep each night, but during menopause, 6-8 hours is recommended (1, 7). Sleep plays a key role in how your body processes food and uses it for energy—this is known as energy metabolism. Optimising metabolic health is crucial for successful weight loss (2).
There are two types of sleep to consider: sleep quantity (how much sleep you get) and sleep quality (how well you sleep). High-quality sleep is defined as falling asleep within 30 minutes, sleeping through the night with minimal awakenings, and waking up feeling rested, restored, and energized (6).
During menopause, hormonal changes, particularly reduced estrogen and progesterone levels, can lead to sleep disturbances (12). These changes, coupled with symptoms like hot flashes and mood swings, can significantly affect sleep quality. In fact, 60% of women report sleep problems related to menopause (8). A reduction in progesterone and estrogen also affects melatonin, the hormone that regulates sleep cycles, contributing to poor sleep.
How Does Sleep Affect Weight Loss?
Sleep has a significant impact on hunger hormones—ghrelin and leptin—which regulate appetite and energy metabolism (5). When sleep is insufficient, ghrelin (which stimulates hunger) increases, and leptin (which signals fullness) decreases. This imbalance may lead to overeating, particularly high-fat and sugary foods, which can sabotage weight loss efforts (3).
When you're sleep-deprived, your body struggles to regulate appetite, and the delayed response from leptin may cause overeating. Other side effects of lack of sleep can result in mental fatigue, making it harder to stay active. With lower energy levels and increased cravings, you may find it more difficult to stay in a calorie deficit, which is necessary for weight loss.
What Can You Do to Improve Your Sleep?
1.Manage Sleep-Related Stress
It’s common to wake up at night, but worrying about it can make it harder to fall back asleep. Instead, remind yourself that it’s normal and that you don’t need 8 uninterrupted hours of sleep to feel rested. If you do feel tired try to take a slower daytime pace as it can help you feel tired by the end of the day and encourage better sleep.
2.Create a Sleep-Friendly Environment
A cool, dark, and quiet bedroom is ideal for sleep. Maintain a regular sleep schedule and establish a calming pre-bedtime routine, such as reading or relaxing without screens. Try to avoid setting your bedtime too early—lying awake for long periods may affect sleep quality.
3.Diet and Lifestyle Choices
Healthy food choices not only improve menopausal symptoms but also reduce the risk of chronic diseases like heart disease, diabetes, and osteoporosis related to later life. A well-balanced diet during menopause is essential for overall health. Try to include fibre-rich vegetables and fruits, lean proteins, and moderate portions of carbohydrates at each meal. Avoid caffeine, alcohol, and nicotine for at least 4 hours before bed as they are stimulants (11). Additionally, avoid large, rich meals close to bedtime, as they can disrupt digestion and sleep quality (10).
4.Tactical Naps
If you need to nap, keep it brief—around 20 minutes—and avoid napping after 3 p.m., as this can make it harder to fall asleep at night (10).
5.Regular Exercise
Exercise improves energy levels, mood, and sleep quality (14). Aim for 30 minutes of moderate exercise most days of the week. Cycling, dancing, walking, running, strength-based training, Pilates, yoga and HITT have been recommended during the menopause but avoid vigorous workouts within 2 hours of bedtime (7).
Conclusion
While diet and maintaining a calorie deficit are essential for weight loss, sleep is just as important. Lack of sleep can disrupt appetite regulation, increase cravings for unhealthy foods, and reduce energy levels, making it harder to stay active and maintain a calorie deficit. By improving sleep quality and incorporating healthy lifestyle habits, you can create a sustainable foundation for weight loss and overall well-being during menopause.
This blog was written by Megan Connor (ANutr), find her on @_mealsbymeg_.
Reference list
1. Hall, W.L. (2022). The emerging importance of tackling sleep–diet interactions in lifestyle interventions for weight management. British Journal of Nutrition, 128(3), pp.1–8. doi:https://doi.org/10.1017/s000711452200160x.
2. Abbott.com. (2021). What is the Connection Between Sleep and Weight Loss? | Abbott Newsroom. [online] Available at: https://www.abbott.com/corpnewsroom/nutrition-health-and-wellness/what-is-the-connection-between-sleep-and-weight-loss.html.
3. Templeclinic.co.uk. (2023). Aesthetics Clinic in Aberdeen | Temple Clinic. [online] Available at: https://www.templeclinic.co.uk/[Accessed 5 Feb. 2025].
4. National Institute on Aging. (2021). Sleep Problems and Menopause: What Can I Do? [online] Available at: https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do.
5. Thomas, L. (2017). Ghrelin and Sleep. [online] News-Medical.net. Available at: https://www.news-medical.net/health/Ghrelin-and-Sleep.aspx
8. My Menopause Centre. (2024). Sleep issues. [online] Available at: https://www.mymenopausecentre.com/symptoms/sleep-issues/#fc-sleep-tips-from-dr-clare-spencer [Accessed 11 Feb. 2025].
9. The Good Sleep Clinic. (2025). Menopause & Perimenopause - The Good Sleep Clinic. [online] Available at: https://goodsleep.clinic/menopause-perimenopause/ [Accessed 11 Feb. 2025].
10. Pacheco, D. (2023). Is It Bad To Eat Before Bed? [online] Sleep Foundation. Available at: https://www.sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed.
11. Suni, E. (2022). The Best Foods to Help You Sleep. [online] Sleep Foundation. Available at: https://www.sleepfoundation.org/nutrition/food-and-drink-promote-good-nights-sleep.
12. Menopausecare.co.uk. (2022). Sleep Problems and Menopause | Menopause Care. [online] Available at: https://www.menopausecare.co.uk/blog/sleep-menopause [Accessed 12 Feb. 2025]. (12)
14. Wild, S. (2023). What’s the best exercise for the menopause? [online] www.bupa.co.uk. Available at: https://www.bupa.co.uk/newsroom/ourviews/menopause-exercise. (14)
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