By Domenic Chindamo - Pharmacist, Lygon Everyday Chemist, Brunswick East

January is the month we reset. We eat better. We move more. We try to lose weight.

But here’s something most people don’t realise:
If your sleep isn’t right, weight loss becomes much harder - no matter how good your intentions are.

At Lygon Everyday Chemist, we see this every day. People doing “everything right”… yet the scale won’t move, energy is low, and cravings are high.

HOW POOR SLEEP SABOTAGES WEIGHT LOSS

Sleep Affects Hunger Hormones
Poor sleep increases ghrelin and decreases leptin, making you hungrier and increasing cravings. This isn’t a lack of willpower - it’s biology.

Poor Sleep Increases Insulin Resistance
Short sleep reduces insulin sensitivity, increases blood sugar levels and promotes fat storage, especially abdominal fat.

Sleep Loss Raises Stress Hormones
Poor sleep increases cortisol, encouraging fat storage and emotional eating.

WHAT IF THE REAL PROBLEM ISN’T DIET - IT’S YOUR SLEEP QUALITY?

You may want to consider your sleep if you:

• Snore loudly - Wake unrefreshed
• Feel tired during the day
• Struggle with weight despite effort
• Have high blood pressure or diabetes
• Wake during the night frequently

WHY SLEEP APNOEA MAKES WEIGHT LOSS HARDER

Sleep apnoea causes repeated interruptions to breathing during sleep, leading to fragmented sleep, reduced oxygen levels, hormonal disruption, slower metabolism and fatigue.

CAN SUPPLEMENTS OR MELATONIN FIX THIS?

Melatonin may help sleep timing but does not fix breathing-related sleep disorders. Sedating medicines may mask underlying sleep problems rather than solve them.

WHAT IS A SLEEP STUDY?

A sleep study helps understand what happens during sleep. Many are done at home, in your own bed. It provides clarity and guidance - not automatic CPAP.

WHY WE TALK ABOUT SLEEP FIRST

When sleep improves:

• Appetite regulation improves - Cravings reduce
• Energy returns
• Weight loss becomes easier

Here for Good -  Supporting You Beyond the Scales

Better sleep helps weight, blood pressure, diabetes, pain, mood and wellbeing.
We’re here for good.

References & Evidence Base

1. American Academy of Sleep Medicine. Clinical practice guideline for diagnostic testing for adult obstructive sleep apnea. Journal of Clinical Sleep Medicine, 2017.
2. Buxton OM et al. Sleep restriction and circadian disruption impair metabolic function. Science Translational Medicine, 2012.
3. Ferracioli-Oda E et al. Meta-analysis: efficacy of melatonin in sleep disorders. PLoS One, 2013.
4. Grandner MA. Sleep, health, and society. Sleep Medicine Clinics, 2017.
5. Knutson KL et al. Sleep loss and risk of diabetes. Diabetes Care, 2007.
6. Leproult R, Van Cauter E. Role of sleep and sleep loss in hormonal release. Endocrine Development, 2010.
7. Peppard PE et al. Prospective study of sleep-disordered breathing and weight gain. American Journal of Epidemiology, 2000.
8. Punjabi NM. The epidemiology of adult obstructive sleep apnea. Proceedings of the American Thoracic Society, 2008.
9. Royal Australian College of General Practitioners (RACGP). Obstructive sleep apnoea clinical guidance, Australia.
10. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. The Lancet, 1999.
11. St-Onge MP et al. Sleep deprivation increases energy intake and appetite. American Journal of Clinical Nutrition, 2011.
12. Taheri S et al. Short sleep duration is associated with reduced leptin and elevated ghrelin. PLoS Medicine, 2004.
13. Tasali E et al. Obstructive sleep apnea and type 2 diabetes. American Journal of Respiratory and Critical Care Medicine, 2008.
14. Young T et al. The occurrence of sleep-disordered breathing among middle-aged adults. New England Journal of Medicine, 1993.