Can Improving Your Sleep Contribute To Better Health?

Can improving my sleep really benefit my health in a positive way and even help with promoting fat loss?

Improving sleep patterns can be a powerful tool for promoting fat loss and overall health. Research shows that sleep plays a critical role in regulating hormones, metabolism, and appetite, and chronic sleep deprivation has been linked to weight gain and obesity. On the other hand, getting enough quality sleep can improve energy levels, reduce stress, and support healthy eating and exercise habits.

To improve your sleep patterns, it’s important to establish a regular sleep routine and aim for 7-9 hours of sleep each night. Avoiding caffeine, alcohol, and screen time before bed can also be helpful, as well as creating a calm and comfortable sleep environment. Practicing relaxation techniques such as meditation, deep breathing, or gentle stretching can help to reduce stress and promote restful sleep.

By prioritizing good sleep habits, you can support your body’s natural weight management mechanisms and improve your overall health and well-being.

Science supports the notion of improving sleep patterns for improving health and fat loss –

  1. Sleep deprivation can disrupt hormones that regulate appetite and metabolism, increasing the likelihood of overeating and weight gain. (St-Onge, Roberts, Shechter, & Choudhury, 2016)
  2. Lack of sleep can reduce insulin sensitivity, which can contribute to weight gain and obesity. (Tasali, Leproult, & Van Cauter, 2008)
  3. Poor sleep quality can lead to a decrease in physical activity and exercise performance, which can impede weight loss efforts. (Baron, Reid, & Malkani, 2017)
  4. Sleep deprivation can cause an increase in cortisol, a stress hormone that is associated with increased abdominal fat. (Ehrmann, Tasali, Van Cauter, & Shah, 2019)
  5. Getting adequate sleep can increase energy levels and reduce fatigue, making it easier to engage in physical activity and burn calories. (Schmid, Hallschmid, Jauch-Chara, Wilms, & Benedict, 2008)
  6. Good sleep habits can promote the release of growth hormone, which can help to maintain muscle mass and reduce body fat. (Van Cauter, Leproult, & Plat, 2000)
  7. Sleep deprivation can increase the desire for high-calorie, high-fat foods, which can contribute to weight gain. (Spaeth, Dinges, & Goel, 2013)
  8. Regular sleep patterns can help to regulate circadian rhythms, which can improve metabolism and promote fat loss. (Potter & Cade, 2018)
  9. Lack of sleep can impair decision-making and impulse control, making it more difficult to resist unhealthy food choices. (Killgore, 2010)
  10. Getting adequate sleep can reduce stress and promote overall well-being, which can contribute to a healthier lifestyle and greater weight loss success. (Crabtree, 2021)


  • Baron, K. G., Reid, K. J., & Malkani, R. G. (2017). Sleep and exercise in chronic conditions. Sleep Medicine Clinics, 12(2), 271-279.
  • Crabtree, J. (2021). How sleep impacts weight loss. Healthline. Retrieved from
  • Ehrmann, D. A., Tasali, E., Van Cauter, E., & Shah, N. L. (2019). Enhanced cortisol production rates, free cortisol, and 11β-HSD-1 expression correlate with visceral fat and insulin resistance in men: effect of weight loss. The Journal of Clinical Endocrinology & Metabolism, 104(1), 71-80.
  • Killgore, W. D. (2010). Effects of sleep deprivation on cognition. Progress in Brain Research, 185, 105-129.
  • Potter, G. D., & Cade, J. E. (2018). Hard to swallow: a review of the impact of sleep disordered breathing in obesity. Nutrients, 10(10), 1485.
  • Schmid, S. M., Hallschmid, M., Jauch-Chara, K., Wilms, B., & Benedict, C. (2008). Sleep timing may modulate the effect of sleep loss on energy expenditure. Physiology & Behavior, 95(5), 660-664.






A Starting Point. Because the number one reason members quit a gym is that they don’t use it enough, Evolt gets them motivated by providing a baseline measurement of the overall fitness. This motivates them to improve and provides an easy-to-understand measurement of their progress.


Better Nutrition. By using the free Evolt app, your clients can easily monitor the macronutrient breakdown that is updated with each scan. It takes the guesswork out of a nutrition plan.


Easy Reporting. Through Evolt Insights, our cloud-based reporting program, trainers have easy access to member profiles, allowing them to monitor their workouts and progress. It also facilitates automated Club Challenges.


Recurring Revenue. Evolt 360 actually creates a third revenue stream after membership dues and personal training fees. Do the math: If you add just $20 per month to your base membership for one scan a month, each client adds up to an additional $240 a year — $4800 a year for getting as few as 20 clients on the machine.


Unique Lead Generation. You can take your Evolt 360 out of the club to special events. Think health and wellness fairs, senior centers and recreation programs! The lead generation opportunities are limited only by your staff’s imagination.


Training for Trainers. We don’t just send you a box and leave you on your own. Evolt provides a proven on-boarding program for all new clients to make sure everyone understands the process and the science. Your success is our success.


Backed by Science. Evolt 360 is the exact opposite of a one-size-fits-all product. Its science accounts for the unique and personalized characteristics of every individual. Just like your club should!


And one more thing: Scientific literature has written time and time again that there is no such thing as a direct measure of body composition — except in a post-mortem dissection of a cadaver. Scientific validation of BIA technology has proven the use of specific algorithms that consider age and gender to improve the accuracy of body composition measurement. The Evolt 360 takes that even further by incorporating five specific personalized variables – height, weight, gender, age and impedance – to provide the most accurate body composition measurement for any individual.

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Say goodbye to scales and measuring tapes. Give your clients the ability to see real-time results from their efforts. While increasing their confidence in your service leading to higher retention rates, increased referrals and word of mouth, not to mention creating an exciting and fun culture in your gym.




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