The Centers for Disease Control and Prevention (CDC) recommends that men and women over the age of 18 get seven hours or more of sleep per night. Additionally, they report that one out of every three Americans are not getting the recommended amount of sleep. Sleep deprivation causes a number of issues including two of particular importance: an increase in stress levels and altered dietary habits, which can both lead to weight gain.
When your body is sleep deprived, the hormones that affect your appetite are altered. Ghrelin and leptin are hormones that effect hunger. Ghrelin is the “hunger” hormone that is produced in the gut and signals your brain to eat. Leptin is the “satiety” hormone, which signals your brain that you are full. When you are sleep deprived your hunger hormones increase, causing you to consume more calories and gain weight.
When you are in a stressed state, the body uses the “fight or flight” response, signaling cortisol to flood the body with glucose. When our bodies are in a constant state of stress it leads to elevated cortisol levels, inflammation and leptin resistance. Leptin resistance is when leptin’s signal to your brain is not working properly. Although there may be plenty of leptin present, the brain doesn’t utilize it. Therefore, your body believes you are hungry and signals for increased calorie consumption, leading to weight gain.
Bottom line: Sleep and stress take a toll on your overall health. Find activities that help relieve stress such as walking or running. These activities serve the dual purpose of decreasing stress and promoting exercise. Create a bedtime ritual that includes stretching or yoga, which will trigger your mind to wind down and prepare for rest.
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