If You Snooze You Loose

After a couple sleepless nights have you ever been tempted to reach for an energy drink, extra cup of coffee or sugary snack? Sleep deprivation is a thief of good health. Lack of sleep can affect your mood, your performance, and create an imbalance in ghrelin and leptin levels throughout the day. Ghrelin and leptin are neurotransmitters that send chemical messages to your brain telling you it is time to eat and when you are full. When you are tired ghrelin production increases and leptin decreases leading to increased calorie consumption and a decreased feeling full after meals. In one study, men who slept 4 hours per night had increased ghrelin and decreased leptin compared to men who slept 10 hours per night. Other studies found that sleep deprived people chose to eat higher calorie- carbohydrate dense foods, increased insulin sensitivity, and have decreased energy and for workouts.

If you desire to jump start your weight loss journey let a great night’s sleep be your foundation. Keep a regular sleep schedule. Sleep in a dark room; cut off the tv and lights before going to bed. Avoid eating before bed and dealing with stressful emotions before bedtime. Everyone’s sleep requirements are different but as a rule of thumb most adults need 7-8 hours of sleep each night consistently to meet the challenges of the next day.