People often talk about diet and exercise for weight loss. They forget the crucial role of sleep. Sleeping after 11 PM can hurt your fitness goals. This happens even if you eat a clean diet.
Why Late Sleep Affects Weight
Dr Amit Saraf from Jupiter Hospital in Thane explains the issue. The body has a natural biological clock. Around 10:30 PM, digestion slows down. Staying awake past this time stresses the body. Stress raises cortisol levels.
High cortisol at night makes fat storage easier. It also makes fat burning harder. Good food quality does not change this effect. Many people eat well but still struggle with weight. Poor sleep patterns are a major reason.
Metabolic Rhythm and Hormones
The body's metabolic rhythm is most efficient between 11 PM and 3 AM. This period allows for repair. Delayed sleep starts a phase of metabolic chaos. It affects sugar control and confuses hunger hormones.
Hormones like leptin and ghrelin get disrupted. Leptin signals fullness. Ghrelin triggers hunger. A delayed sleep cycle imbalances these hormones. This leads to increased hunger and stronger cravings for carbs. Meals feel less satisfying.
Insulin sensitivity declines too. The body finds it easier to store fat. Poor detox from late sleep can cause morning heaviness. Water retention and fatigue are common signs.
How to Improve Sleep Habits
Dr Saraf suggests practical steps. Gradually shift bedtime closer to 11 PM. Move it 15 to 20 minutes earlier every few nights. This gentle adjustment helps the body adapt.
Eat dinner at a reasonable hour. Ideally, finish three hours before sleep. This reduces late-night hunger. For those waking up at night, reduce screen time before bed. Dim the lights and avoid heavy meals close to bedtime.
The Bottom Line
A good diet cannot compensate for a disrupted sleep cycle. Going to bed before 11 PM acts as a quiet accelerator for metabolism. It stabilises cravings and supports weight goals. Always consult a health practitioner before changing routines.
