Sleep More, Weigh Less
Hunger Hormones continued...
Why? Because insufficient sleep impacts your hunger and fullness hormones, including two called ghrelin and leptin.
Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin.
Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food.
Put the two together, and it’s no wonder sleep deprivation leads to overeating and extra pounds.
Then there’s the cortisol spike that comes from too little sleep. This stress hormone signals your body to conserve energy to fuel your waking hours.
Translation: You’re more apt to hang on to fat.
Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was zapped.
Sleep deprivation makes you “metabolically groggy," University of Chicago researchers say. Within just 4 days of insufficient ZZZs, your body’s ability to process insulin -- a hormone needed to change sugar, starches, and other food into energy -- goes awry. Insulin sensitivity, the researchers found, dropped by more than 30%.
Here’s why that’s bad: When your body doesn't respond properly to insulin, your body has trouble processing fats from your bloodstream, so it ends up storing them as fat.
So it’s not so much that if you sleep, you’ll lose weight, but that too little sleep hampers your metabolism and contributes to weight gain.
Tricks and Tips for a Better Night’s Sleep
In today’s world, snoozing can be difficult, particularly when all your screens (computers, TVs, cell phones, tablets) lure you into staying up just a little longer.
The basics are pretty simple:
- Shut down your computer, cell phone, and TV at least an hour before you hit the sack.
- Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment.
- Create a bedtime ritual. It's not the time to tackle big issues. Instead, take a warm bath, meditate, or read.
- Stick to a schedule, waking up and retiring at the same times every day, even on weekends.
- Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep. And steer clear of soda, tea, coffee, and chocolate after 2 p.m. Caffeine stays in your system for 5 to 6 hours.
- Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.