Sleep More
Being sleep deprived has become a status symbol for being busy and important. But it can seriously affect your health, quality of life and ability to manage your weight. Studies have shown that people need an average of 7.5 to 8 hours of quality sleep per night and those who get less it tend to carry less body fat than those who don’t.
The two key hormones affected by sleep deprivation are ghrelin and leptin. Ghrelin is the 'start eating' hormone, which tells you it’s time to eat. When you are sleep deprived you have more ghrelin, and this can increase appetite by up to 25%. Leptin is the 'stop eating' hormone, which causes you to feel full. When you are sleep deprived you have less of it. More ghrelin plus less leptin equals weight gain.
Another hormone stimulated by sleep deprivation is cortisol. Cortisol is a stress-response hormone which puts you into survival mode, encouraging you to eat more and slowing metabolic rate (check out my article on stress and how it affects metabolic rate).
So you’re wanting more food and eating for an energy boost rather than fuel. This does not promote great food choices. Overeating tends to snowball as the day goes on, the later it gets the harder it is to control. Stimulants such as caffeine and sugar further disrupt your sleep, leaving you tired and wired. The longer the day the more opportunities there are to eat.
It’s hard to get organized to exercise when you’re overtired and overworked, just getting out of bed feels physical exertion enough. But skipping exercise is inefficient. A workout helps you process stress hormones and tires you out to give you better quality of sleep.
Sleep brings physical, mental and emotional rejuvenation and repair. You need it to arrest the downwards spiral of lethargy and get life back under control. Make it a priority to organise 8 hours most nights and enjoy greater productivity, vitality and health. Check out my next post for five ways to get more sleep.
The two key hormones affected by sleep deprivation are ghrelin and leptin. Ghrelin is the 'start eating' hormone, which tells you it’s time to eat. When you are sleep deprived you have more ghrelin, and this can increase appetite by up to 25%. Leptin is the 'stop eating' hormone, which causes you to feel full. When you are sleep deprived you have less of it. More ghrelin plus less leptin equals weight gain.
Another hormone stimulated by sleep deprivation is cortisol. Cortisol is a stress-response hormone which puts you into survival mode, encouraging you to eat more and slowing metabolic rate (check out my article on stress and how it affects metabolic rate).
So you’re wanting more food and eating for an energy boost rather than fuel. This does not promote great food choices. Overeating tends to snowball as the day goes on, the later it gets the harder it is to control. Stimulants such as caffeine and sugar further disrupt your sleep, leaving you tired and wired. The longer the day the more opportunities there are to eat.
It’s hard to get organized to exercise when you’re overtired and overworked, just getting out of bed feels physical exertion enough. But skipping exercise is inefficient. A workout helps you process stress hormones and tires you out to give you better quality of sleep.
Sleep brings physical, mental and emotional rejuvenation and repair. You need it to arrest the downwards spiral of lethargy and get life back under control. Make it a priority to organise 8 hours most nights and enjoy greater productivity, vitality and health. Check out my next post for five ways to get more sleep.