All of us have had nights where we just did not sleep well or we stay up late watching TV or on the computer (on Café World, LOL). Of course, the next day we are sleepy and sluggish. I know my first instinct is to have more coffee and something sugary or some favorite comfort food to give me that boost of energy. Lack of sleep can sabotage your weight loss and health goals.
There have been many studies on the correlation between lack of sleep and weight gain. One theory I read about was actually very simple, the longer you stay awake the more hours you have to consume mindless calories. I recently found information on how lack of sleep effects regulating two food intake hormones, ghrelin and leptin.
Ghrelin is an appetite-stimulating hormone released mostly by the stomach. When ghrelin levels are up, people feel hungry. Leptin, considered a satiety or fullness hormone, is released by the fat cells and tells the brain about the current energy balance of the body. When leptin levels are high, that sends a message to the brain that the body has enough food, and the person feels full. Low levels indicate starvation and increase appetite. When you are sleep-deprived, you have more ghrelin which tells you you are hungry and less leptin that tells you to stop eating. More ghrelin plus less leptin equals weight gain. Also, when you are sleep-deprived you are eating more and your metabolism is slower. (WebMD, USA Today)
Not getting enough sleep or good quality sleep, your metabolism will not function properly. On average adults need about 7.5 hours of quality sleep per night. I know I do not get that regularly. So how can we change this, start by going to bed. Set a time to go to bed where you will get the 7.5 hours you need (that means turn off the TV and shut the computer down). Listen to your body. To make sure you get a quality sleep watch what you eat before bedtime. Don’t eat a big heavy meal before bedtime you will increase the risk of heartburn, not fun when you are trying to sleep. Try something light like a piece of fruit or a bowl of cereal instead.
Sleep it off…