The Connection between Sleep and Your Body Weight
Have you ever found yourself trying to fit all the things you do into your day’s schedule and deciding the only way to get them all done is to cut back on sleep? If the answer is yes, chances are this was not a one-time occurrence. Not only does constantly cutting back on your sleep make you less productive due to the fatigue you experience, but more and more research supports the idea that a decrease in the hours you sleep at night can actually promote weight gain.
The connection between sleep and weight gain can be found in two hormones: leptin and ghrelin. Leptin is the satiety hormone, responsible for feeling satiated. After eating, your leptin levels rise because your body is satisfied and knows it has enough food. Ghrelin is the hunger hormone, which tells your brain when its time to eat. After you eat, ghrelin levels decrease. Studies show that when you are deprived of sleep, your leptin levels decrease and ghrelin levels increase. This is why when you are low on shut-eye, you sometimes feel a constant hunger, because these hormones are out of sync. The higher the ghrelin, the more your desire for high calorie foods full of sugar and fat. This also adds to weight gain.
In addition to the hormone imbalances, a new study recently came out regarding the “mismatch” between the body’s circadian rhythms and the actual schedules people maintain. The busy social calendar you keep can leave you sleep deprived to sometimes chronic levels. Your circadian rhythms are based on day and night levels of sunlight and darkness, which should control the optimal window for being awake and being asleep. Pushing yourself to stay awake through more of the dark periods is leading to a disruption in these patterns, and potentially contributing to habits that cause an increase in weight gain.
While it may seem like a good place to cut back in order to fit more into a busy day, sleep should be regarded on the same level as proper nutrition and physical activity. It is equally important when maintaining a healthy lifestyle. Just like the “me time” I discussed in a previous blog, getting enough sleep is not selfish, but rather it makes you a more productive and present person whose fuse isn’t set off by a lack of sleep. Treat yourself to 7-9 hours of sleep a night, and you will find yourself more in control of your hunger and tackling your busy schedule!
Your turn to take action: How many hours of sleep do you get at night? What strategies will you use to get more shut-eye?
I know I’m an oddball but my body will just stop when its tired. I can make plans to be out late such as New Years Eve or some other late night activity. I simply can not do it. I will fall asleep on the couch, a chair whatever or where ever after 11 am I’m out. Now, I know to wrap up work or play and plan to be in bed by 10 at the latest. I’m up around 6-6:30 in the morning. Everyone is happier that way; me, my hubby, our friends. We just socialize earlier now.
That’s awesome, Shawn. You are listening and responding to your body and meeting it’s needs. This makes it easier to tune into the hunger and satiety signals of your body. Thanks for your comment.
Sleep is so important. I am an insomniac. No matter what I did, I couldn’t sleep. Then between injuries and no sleep, I couldn’t function and so they finally forced me to take sleep meds. WOW amazing I never knew sleep like this before. I can’t sleep unless I take them. But I will tell you something, though I hate the fact I have to take a med to do soemthing that should come natural, I am not regretting it. My body is so much better, it can also get to the healing stage and though my injuries are permanaant, I can tolerate things better wit the new found sleep.
I understand what you are saying about not liking that you have to take sleep meds. Have you tried establishing a nighttime ritual to help your body “get ready for sleep”. It also might be helpful to take a warm bath, drink a warm cup of chamomile tea…the warmth and heat can help to release serotonin, the calming neurotransmitter which might help. Also, it is recommended not to read or watch TV before bedtime which can be stimulating. I am finishing up an article that will be published on ezinearticles.com and selfgrowth.com about nutrition tips for better sleep. I’ll be sharing the link on my FB page once it’s published. If you’d like to be notified, you can “like” my page so you will get the updates. http://www.facebook.com/BRGDieteticsandNutritionPC Thanks for your comment.
Some of us studied circadian rhythms and learned much. To you, I am probably sleep deprived- to me, I am absolutely fine (using acuity tests and response times, too.)
However, I don’t doubt for a second that my ghrelin and leptin levels are off- that was never among what I studied or examined, but notice the clear changes, too…
Great article.
Thank you for commenting!
I have a very off pattern of sleep. It is ever changing so I try to fit a half hour mid day nap in an attempt to get at least 7 hours in any 24 hours. Not sure if this works when it comes to
circadian rhythms but it seems to be the best I can do. I also don’t eat on anything that looks
like a schedule. Looks like I have some challenges ahead of me.
Thanks Chef William for your comment. Truth is, we have to do the best we can, and if your schedule allows a mid-day nap so you can get at least 7 hours in a 24 hour period, I say that’s great that you are disciplined to stop and take that nap!! Eating on a schedule as you mention…definitely important for many reasons. Good luck and let me know if I can help in any way!
I typically get between 8-9 and that’s the way I like it 🙂 and that’s the way I want to keep it 🙂 My extra around the middle must be from something else 🙂
Great article though because I know many who do not get the sleep they need…
Sue, that’s terrific that you get between 8-9 hours a night. I myself fall a little short and am working on going to sleep an hour earlier. Sometimes it’s easier than other times. Thanks for your comment.
Good reminder about the importance of sleep.
Yes Alethea, sometimes we have to remind ourselves of things we know are good for us but that get pushed aside. Thank you for commenting.
This is so interesting Bonnie. I knew I was more likely to snack when I feel tired, and this explains why. I’m going to start getting to bed earlier 🙂
Sleep is just so important and so many people just don’t make it a priority. Let me know how you feel after getting more sleep! Thanks for commenting.