Are you getting enough sleep at night? A lack of shut-eye might just be the thing keeping you from reaching your health and wellness goals.
The average adult needs 7-9 hours of sleep each night. Get the right amount and you may find it easier to control your hunger and make nutritious choices. Dr. Sanjay Patel completed a study, at Case Western Reserve University, and found that those who slept 5 hours or less a night was nearly a third more likely to gain 30 pounds or more, than those who slept 7 hours per night.
There are several factors that come into play here. The first is that sleep deprivation leads our bodies to change the way we regulate our appetite, which can cause us to crave more food. Additionally, tiredness decreases the likelihood of being active throughout the day. Sleep deprivation can also change your metabolic rate, slowing down how many calories you burn just doing basic daily activities.
Adequate sleep is linked to the regulation of two hormones—Ghrelin and Leptin. Ghrelin stimulates hunger while leptin supresses it. Lack of sleep can cause an increase in Ghrelin followed by a drop in Leptin making you feel hungry and less satisfied throughout the day. Research also suggests that insufficient sleep promotes cravings for high-fat, high-carbohydrate foods so the combination of lack of sleep, increased appetite and lower energy to exercise all amount to a less ideal situation!
How can you tell if you’re getting enough sleep? Listen to your body.
Are you sleepy even after you’ve had a cup of coffee?
Are you feeling sluggish before lunchtime even though you’ve had a nutritious breakfast?
Starting a new habit can be tricky, but this one is worth it! Try powering down 30 minutes earlier tonight and each day of the week. Before you know it, you will be sleeping longer and feeling more energized in no time.
