If you’ve tried everything possible to lose weight, but still can’t find a viable solution, then it might be a link between your sleep and appetite.
Very often we find that sleep-deprived people have an unhealthy body weight. In most cases, they are a little on the heavier side. So why does that happen? What is it that happens differently in our body that leads to weight gain? Let’s find out!
Types of Hormone
Before we delve into the details of the link between sleep and appetite, let’s brush up quickly through the most widely available different types of hormones in our system:
- Ghrelin: induces hunger at regular time intervals
- Leptin: gives you the feeling of satiation right after meals
- Cortisol: also known as stress hormone, this is secreted during the day enabling you to work at your finest
- Melatonin: Sleep hormone, which is released when it’s time for bed
What is the link between sleep and appetite?
When you face severe and chronic sleep deprivation due to stress, working odd hours, or any other reason, your cortisol levels keep rising. In other words, your melatonin levels are suppressed making it more difficult for you to fall asleep even when you do hit the bed.
Why does sleep deprivation lead to obesity?
When lack of sleep takes over your body, ghrelin levels go up while leptin levels consequently face a considerable dip. Your body loses control of how much food is being consumed and when and how to stop eating. Ghrelin dominates your system while leptin levels are stifled.
You tend to eat away under any given circumstances since your hunger pangs for junk food are consistently on the rise. Having said that, keeping up this habit in the long term leads to unhealthy fat accumulation in the body. When this continues regularly over long periods, obesity is bound to set it.
What can be done to avoid it?
No matter how difficult it sounds, obesity due to sleep deprivation can be avoided. All you need to do is make certain lifestyle changes and commit to them each day. Slowly but steadily, you will witness your circadian cycle and dietary habits getting back on track.
- Sleep and wake up at the same time each day:
Now this doesn’t necessarily mean you need to hit the bed at 10 and wake up at 4, although it would be great if you did! Just go to bed and wake up at the same time each day, even if you are working night shifts and you need to sleep in the daytime. - Watch your eating habits:
In other words, practice mindful eating. Understand the difference between being bored and being hungry. Whenever you approach a meal, sit down comfortably to chew and eat well. This will give your body enough time to tell you when to stop eating.
Summing it up
The link between sleep and appetite can be a make or break for anyone trying to watch their weight. So, denying your body of its natural sleep cycle can be quite fatal in the long run. One needs to have a healthy and regular circadian cycle for optimal growth and functioning of the mind.
Your productivity, concentration, memory retention, and alertness all depend on a healthy diet and a good night’s sleep. So, keep your diet and sleep cycle in check, and your mind and body will oblige accordingly.
