In addition to lack of sleep, there are many factors that can impact weight including genes, diet and exercise habits, stress levels, and current health. But the evidence is overwhelming, when sleep goes down, weight goes up. Here are the ways that lack of sleep can impact your weight:
- It causes changes in hormones that regulate hunger and appetite
- Ghrelin (the hormone that makes you hungry) is increased leading to eating more frequently
- Leptin (the hormone that tells you you’re feel) is depressed, leading to overeating
- Can lead to more intense cravings for high-fat and sugar-laden foods thanks to increased ghrelin.
- You’re more likely to eat more calories the following day.
- It’s associated with reduced muscle mass, which contributes to increased metabolism.
Tricks and Tips for a Better Night’s Sleep
Implement some basic strategies for a better night’s sleep:
- Shut down your computer, cell phone, and TV at least an hour before you hit the sack.
- Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment.
- Create a bedtime ritual- take a warm bath, meditate, or read.
- Stick to a schedule, waking up and going to bed at the same times every day, even on weekends.
- Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it harder to fall asleep.
- Limit caffeine - steer clear of soda, tea, coffee, and chocolate after 2 p.m.
- Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.