Maintaining a healthy weight is an important aspect of overall well-being. However, with the busy and hectic lives that most of us lead, it can be difficult to achieve and maintain a healthy weight. Fortunately, there are medications available that can help with weight loss, such as GLP-1 medications like Ozempic and Wegovy. These medications work by increasing the level of GLP-1, a hormone in the body that helps regulate appetite and glucose metabolism. In this blog, we will explore the link between sleep and GLP-1 medications for weight loss.

Before we dive into the link between sleep and GLP-1 medications, it's important to understand how these medications work. GLP-1 medications work by mimicking the action of GLP-1, a hormone that is naturally produced in the body in response to food. GLP-1 helps to regulate appetite and glucose metabolism, which can lead to weight loss

Now, let's talk about sleep. Sleep is a crucial aspect of overall health and well-being. Not getting enough sleep can have negative effects on many aspects of our health, including weight. Studies have shown that lack of sleep is associated with an increased risk of obesity and weight gain. This is because sleep deprivation can disrupt the hormones that regulate appetite and metabolism, leading to increased hunger and decreased energy expenditure

So, what is the link between sleep and GLP-1 medications for weight loss? Recent research has shown that getting enough sleep can increase the effectiveness of GLP-1 medications for weight loss. This is because sleep deprivation can impair the body's response to GLP-1, making it less effective in regulating appetite and metabolism. On the other hand, getting enough sleep can enhance the body's response to GLP-1, making it more effective in promoting weight loss.

Below, we’re breaking down the basics around how much sleep you need, what it means to get quality sleep, and how to achieve better sleep overall.

How much sleep do adults need?

While sleep needs are individual, The National Sleep Foundation recommends 7 to 9 hours of sleep for most adults. According to the 2014 Sleep Health Index Survey, Americans reported sleeping an average of 7 hours and 36 minutes a night. Sleep durations did not differ between genders.

• 36% of people described their sleeping room as very dark

• 57% reported sleeping on a very comfortable mattress or surface

• 47% of people reported their sleep environment is very quiet

What are the stages of sleep?

At night, your body cycles through different sleep stages: Non-rapid eye movement (NREM) (light and deep) and rapid-eye movement (REM) sleep. Each type of sleep is important to overall sleep quality and duration.

REM sleep occurs later at night and has been shown to be important for your memory and mood. During this stage, dreams are more vivid, heart rate is elevated, and breathing is faster.

Light sleep is very important! It typically makes up most of the night and promotes mental and physical restoration. Deep sleep helps with physical recovery and aspects of memory and learning. If you feel extra refreshed when you wake up, you likely spent some solid time in this stage.

Healthy Sleep Tips

• Limit the bed to sleep and sex. Other activities can trigger the brain to associate the bed with being awake. We want to encourage sleep!

• If you drink caffeinated beverages (coffee, tea, soda, etc), have it early in the day. Caffeine is a stimulant, meaning it activates your brain and keeps you alert. Drinking caffeinated beverages later in the day can result in taking a longer time to fall asleep, a shorter duration of sleep, and a short duration of REM sleep.

• Practice a relaxing bedtime ritual, such as playing soft music or taking a warm bath.

• Stay away from bright lights and avoid electronics at least a half hour before bedtime.

• If you have difficulty sleeping, avoid napping throughout the day.

• Evaluate your room. Your sleep environment should have little to no noise and a comfortable temperature.

• Avoid alcohol, cigarettes, and heavy meals in the evening. It’s best to avoid eating for 2-3 hours before bedtime.

• Shift into sleep mode by winding down with a calming activity, such as yoga, meditation, or reading.

• Drink a relaxing tea or utilize aromatherapy. Essential oils can be placed in your bath, in a diffuser, or directly on the palms of your hands or soles of your feet.

Exercise and Sleep

The 2013 Sleep in American poll found that those who exercise get the best sleep because physical activity helps with mood stabilization, glucose control, and weight loss. Frequent causes of sleepiness and fatigue are depression, obesity, diabetes, smoking, and lack of proper sleep. Exercise has also been shown to reduce inflammatory marker levels often seen in people with sleep conditions, such as sleep apnea.

If you are experiencing any of the following common signs and symptoms of sleep apnea, we recommend you advise your physician: loud snoring, morning headaches, insomnia, excessive daytime sleepiness, abrupt awakenings accompanied by shortness of breath, and frequent awakenings.

Supplements for better sleep

• Magnesium - A natural sleep aid. Studies suggest that magnesium supplements might help to reverse age-related changes in sleep often seen in older adults. Low magnesium may result in poor sleep.

• Phytisone (ashwagandha) - A unique formula of botanicals and nutrients to help optimize the adrenal gland's response to stress and reduce fatigue, which as a result promotes better sleep.

• Glycine - Elevates serotonin and restores healthy sleeping patterns, encouraging a deeper, more restful sleep.

Aromatherapy for better sleep

Aromatherapy essential oil is an alternative practice that helps balance mind, body, and spirit with the healing power of scents. They can help induce sleep by sending a signal to different parts of the brain to evoke calming emotions, moods, and memories.

• Lavender – One of the most well-studied of the essential oils, found to lower blood pressure, heart rate, and anxiety.

• Yuzu – Popular in Japan in the form of yuzu baths. Yuzu has been used since the 18th century. This cross between mandarin oranges and papeda helps boost immunity with its significant antimicrobial properties and high vitamin C content.

• Bergamot – This fruit is a hybrid between bitter orange and lemon or lime. This product is popular in Italy, used to relieve tension and anxiety.

• Ylang – This sweet flower calms the nervous system, lowering heart rate and blood pressure.

• Clary Sage – This oil has been proven to have antidepressant-like effects.

• Jasmine – Although not as well studied, many report of the calming effects of jasmine tea.

Modern Age's Weight Loss Program provides patients with frequent check-ins with our clinicians to help them incorporate these guidelines into their daily routine. Our staff will be with you every step of the way to ensure that your improved sleep routine can be sustained in the long term, allowing you to maintain the benefits of your weight loss medication and improve your overall health and well-being. If you are interested, the initial stage of the process is our Aging Wellness Assessment at Modern Age.