Posted by Administrator on 3/28/2015
Sleep deprivation causes an imbalance of the hormones that control metabolism and hunger (Leptin, Ghrelin, Cortisol). Leptin is produced in your fat cells; it suppresses hunger and
lets your brain know when your stomach is full. Ghrelin is produced in your
stomach cells; its job is to stimulate your appetite, slow your metabolism, and
decrease your bodyís ability to burn fat. Higher levels of cortisol lead to a lower metabolism. Breaking protein
down into glucose is stimulated by cortisol. If you have too much
glucose in your body, it will get stored as fat.
Lack of sleep causes us to be more hungry, less likely to exercise, and
more likely to reach for foods high in sugar and carbohydrate to keep us
going throughout the day.
sleep, your body produces lower levels of appetite-suppressing leptin and
higher levels of appetite-boosting ghrelin. This means youíll not only be tired
from lack of sleep, youíll also be hungry and you wonít feel satisfied even
after you eat, which can set the stage for long-term overeating and weight
gain. If youíre sleep-deprived and feeling exhausted, youíre less
likely to have the willpower necessary to stave off cravings for sugary and
starchy carbohydrates and other unhealthy foods.
Less Sleep = More Calories
We know that the body burns more calories in REM sleep
than at any other stage of sleep. We experience longer periods of REM
sleep as we move deeper into our sleep cycle over the course of a night.
An abbreviated night of sleep cheats your body of the REM sleep that is prime calorie-burning time. Research also has shown that people who sleep less and still manage to lose weight will lose less actual fat.
- Changes in your glucose metabolism brought on by sleep
deprivation will cause your body to hoard the calories you
consume, storing them as fat rather than burning them for energy.
- Lack of sleep causes your body to produce more of the stress-hormone cortisol, which in turn spikes your appetite.
- When you donít get enough sleep it hinders your bodyís ability to
metabolize food properly.
During sleep, your pituitary gland secretes more growth hormones than
during your waking hours. Growth hormones stimulate cell regeneration,
reproduction and growth. These hormones are also known to aid you in
building muscles. This is why higher levels of growth hormones means a
heightened metabolism. With a higher metabolism, you burn energy much
faster which leads to easier weight loss.
Tips to Break the Cycle
- Aim for a minimum 8 hours sleep every night.
- Turn off computers, cell phones and other electronic devices 1 hour before sleep.
- Refrain from
caffeine, alcohol, and spicy foods before bed, and donít eat a big meal right
before going to sleep.
- Make sure your
bedroom is dark and quiet at night. Consider investing in heavy blackout curtains or a
- Stick to a
schedule of going to sleep and waking up at about the same time every day.
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