Sleeping naked and weight loss: Is there a connection?

If you've been trying to lose weight, you may have heard that sleeping naked helps with weight loss.

But is that true, or is it just an old wives tale? How would going to sleep naked help with losing weight? In this day and age, it's important to maintain a healthy amount of scepticism when it comes to the advice we're given about our health, particularly when we see it online. We're here to help.

Ahead, we'll give you all the science-backed information about the benefits of sleeping naked, for weight loss maintenance, mental health, hormone levels and more.

Understanding the link between sleep and weight

Before we get into whether sleeping naked helps you lose weight or not, let's start at the beginning.

The relationship between sleep and weight is well-documented, with research showing that inadequate sleep can contribute to weight gain and obesity.

There are several ways that getting enough sleep is linked to weight loss, which include:

Hormonal imbalance

Sleep affects the balance of hormones that regulate both your hunger and appetite levels.

When your sleep cycle is messed up or you're not getting enough sleep, it can increase your ghrelin levels, which is the hormone that stimulates appetite, and decrease leptin — the hormone that suppresses appetite.

This combination can lead to increased hunger and food cravings, and over time, can cause you to gain weight [4][9].

Increased appetite

It's not just the hormonal imbalance that can lead to increased appetite.

Sleep deprivation can also cause changes in brain activity that affect your decision-making and impulse control, which can make cravings for junk food harder to resist [4].

Metabolism

Sleep plays a crucial role in regulating metabolism. Insufficient sleep can alter glucose metabolism and insulin sensitivity, which can contribute to weight gain [4][9].

Energy expenditure

It's no surprise that poor sleep habits will make you tired, and this means you're less likely to participate in regular physical activity, and more likely to spend the night couch surfing between streaming apps.

Over time, this can also lead to weight gain [4].

Fat storage

If you're constantly burning the candle at both ends and your sleep duration is suffering, your body can increase the amount of fat it stores, particularly visceral fat around the organs.

This is linked to various health issues, and over time, can contribute to obesity [10].

Stress and cortisol

Lack of sleep increases stress and your body's production of cortisol, a hormone associated with fat storage and increased appetite [4].

Behavioural factors

When people are sleep-deprived, they may engage in behaviours that contribute to weight gain, such as late-night eating, irregular meal patterns, and consuming high-calorie foods for a quick energy boost.

Tips for better sleep and weight management

Improving your sleep hygiene will make your weight loss journey more effective and sustainable over time [5].

After all, weight loss isn't just about working out and burning calories, it's also about making sure you're getting enough rest for your body to function well and recover from your efforts so that you can keep it up.

Some quick tips for getting a good, deep sleep include:

• Maintaining a regular sleep schedule: Sure, work and life can get in the way of our best-laid plans, but in general, it's a good idea to have a regular time that you go to bed and wake up each day [5].
• Optimising your sleep: Falling asleep on the couch with the TV blaring? Not ideal. Going to sleep in a cool, dark, quiet room, on a comfortable-yet-supportive bed? Optimal [5].
• Limiting caffeine and alcohol: Caffeine and alcohol affect the quality of your sleep, so it's best to avoid or limit them in the hours before you go to bed to ensure a good night's sleep [5].
• Practicing relaxation techniques: If you struggle to fall asleep at night, relaxation techniques like reading, meditating, or having a warm bath can help you relax before it's time to sleep.
• Monitoring your diet and eating patterns: Avoiding heavy, rich foods late at night or close to bedtime helps your body to fall into a deep sleep [5]. Instead, focus on balanced, nutrient-rich meals, and eat dinner a few hours before bed.
• Getting regular exercise: A regular workout routine is crucial to any healthy lifestyle, but it can also help to promote better sleep quality — just avoid doing any vigorous exercise right before bed, as that can make it harder to wind down before bed.

Does sleeping naked help you lose weight?

While sleeping naked helps your body and overall health in several ways, it doesn't directly cause weight loss.

With that being said, there are several health benefits of sleeping naked that can indirectly help with weight loss, weight management, and maintaining an overall healthy lifestyle.

For instance, sleeping naked can help improve your sleep quality, as it helps to regulate your skin temperature [3].

When you sleep with your body colder, rather than layered up in a warm room, it can help regulate your hormones, which include ghrelin and leptin — the hormones associated with hunger and appetite [1].

With your hormones regulated, you're better equipped to avoid overeating or impulse snacking.

Sleeping naked can also promote relaxation and reduce stress levels, which can reduce your body's cortisol levels. Higher cortisol levels are linked to weight gain and increased fat storage.

Getting regular, good-quality sleep can boost your metabolism because your body's metabolic processes will function more efficiently. In turn, this can support your weight loss efforts [1].

Finally, going to sleep naked can just be more comfortable for some people [8].

You can get into whatever sleep position you want, and avoid a pesky sleep disturbance from tight underwear or pyjamas that restrict movement.

By getting restful sleep, you can improve your overall health and energy levels, which can set you up for success throughout the day, regardless of whether you're hoping to lose weight or not.

Other health benefits of sleeping naked

While the benefits of sleeping naked may be mostly indirect, there are several other benefits that you can get from going to sleep naked. These include:

• Better skin: Sleeping without clothes allows your skin to breathe, reducing the risk of skin conditions such as acne and irritation. It can also help to prevent fungal infections by reducing the accumulation of sweat and moisture [6].
• Better testicular function: Sleeping naked can help maintain optimal testicular temperature, which is important for reproductive health [2].
• More intimacy with your partner: It's not just about sex. Skin-to-skin contact with your partner can increase the release of oxytocin, which is a hormone that promotes bonding and emotional connection. This can improve intimacy and relationship satisfaction [7].
• Better circulation: Without restrictive clothing, blood flow can improve, which can be beneficial for overall cardiovascular health [5].
• Regulated body temperature: Sleeping naked can help keep your body colder and regulate its temperature more effectively, which can improve overall comfort and help maintain a healthy body temperature [1][3].
• Improved confidence: Being comfortable in your own skin can boost self-esteem and body image. Regularly sleeping naked can help you feel more comfortable and confident with your body [8].
• Reduced stress: The comfort and freedom of sleeping without clothes can contribute to lower stress levels, promoting a sense of relaxation and well-being [9].
• Hormonal balance: Better sleep quality from sleeping naked can help regulate hormones, including those involved in stress, appetite, and overall well-being, contributing to a balanced hormonal state [4].

Of course, much of this comes down to personal preference. If you find that going to sleep naked makes you uncomfortable, or is disruptive to your sleep, it may not be the best choice for you.

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Image credit: Unsplash / Diego Lozano