Research shows it only takes one night of sleep deprivation to increase cravings for junk food and decrease rational eating decisions in the frontal cortex. After a poor night of sleep, bad food choices like doughnuts, chips and chocolate bars can easily become your go-to items. Those decisions will you on a downward spiral of hunger, cravings and storing fat throughout the day as blood-sugar levels spike and crash.The cause of this eating problem is hormonal imbalances. When the body lacks sleep, it’s more likely to store than burn fat. These fat-regulating hormones all set the stage for fat gain, obesity and numerous disease.
1. Leptin. This hormone tells your brain that you’re full and regulates your metabolism so you burn more fat when your body needs to. In order to lose fat, you need plenty of leptin circulating, but you need your brain to get its message also.
2. Ghrelin. This hormone does the opposite of leptin. Ghrelin tells your brain to eat as it gives the signal that you are hungry. Increased ghrelin means you’re more likely to nose dive into the glazed donuts. One study showed one night of sleep increased ghrelin levels and hunger in healthy normal-weight men, which in the long run could contribute to weight gain and obesity.
3. Adiponectin. This hormone works as an anti-flammatory to help predict cardiovascular risk and regulate several metabolic processes including fat oxidation (breakdown). Studies show optimal adiponectin levels can reduce your risk for insulin resistance and diabetes.
4. Insulin. Increased levels of this powerful storage hormone slam your fat-cell doors shut, storing fat rather than releasing it to burn. A study in The Journal of Applied Physiology concluded chronic sleep loss decreased insulin sensitivity, increased hunger and appetite and contributes to weight gain, insulin resistance and diabetes.
5. Glucagon. Glucagon does the opposite of insulin. This hormone releases fat from your fat cells to burn for energy. A study in The Journal of Clinical Endocrinology and Metabolism looked at 10 men who only got 4.5 hours of sleep every night. Decreased sleep duration reduced circulating levels of glucagon.
6.Cortisol. This stress hormone can benefit you in the short term but, when chronically elevated, it stores fat and breaks down muscle. Cortisol levels should be highest in the morning and taper throughout the day. In one study, researchers concluded too little sleep could increase stress as well as metabolic and cognitive problems, not to mention leaving you tossing and turning the next night.
7. Growth hormone. The body makes this hormone during deep stage 4 sleep. Its benefits include, aiding in muscle synthesis and repair, boosting energy and improves fat metabolism.
Make hitting your fitness goals easier by getting to bed at a proper time every night. Keep moving forward striving for the best sleep possible!
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