In my last article, I discussed many factors that contribute to weight loss. In this article, I’ll explain how lack of sleep inhibits successful weight loss. For all those who force themselves to stay up late and get up early, this article is for you!
The body produces many hormones, two of which are directly related to sleep and appetite. One is ghrelin and the other is leptin. Ghrelin is produced in the stomach and triggers hunger, while leptin is produced in adipose tissue and signals satiety, in other words, it tells the body “I’m full.” In healthy individuals, ghrelin levels are naturally higher before a meal and leptin levels are naturally higher after a meal.
When one is sleep deprived, however, ghrelin levels climb and lower the levels of leptin in the body. A sleep-deprived body receives signals that it is hungry beause the appetite control hormone leptin has been “turned off” by the appetite stimulating hormone ghrelin. A study in the journal PLoS Medicine shows the correlation between short sleep duration and high levels of ghrelin. Over a fifteen-year period from 1989—2004, the study shows that people who consistently sleep only five hours a night exhibit a 15 percent increase in ghrelin (the appetite stimulant) and a 16 percent decrease in leptin (the “I’m full” signal).
According to the researcher behind the study, Emmanuelle Mignot of Stamford University, this proves a regulatory problem exists in people of today’s “unnatural” society. Before the desk job became the dominate characteristic of modern work, the human race engaged in physical activity daily as a natural part of life. Physical activity both increases one’s appetite and one’s need for sleep. But today, most of us are sedentary much of the day, yet forgo sleep to try and squeeze more work into the day. So we’re not getting enough physical activity and we’re not sleeping! Thus, the hormone ghrelin is flowing causing us to feel hungry and eat more, though we’re not engaging in the activity necessary to burn the calories of the additional food intake.
Most people tend to brag about how little sleep they get or how little sleep they need. Somehow, sleeping less has become the sign of a “hard worker” or a “dedicated employee,” but please don’t fall into that trap! Sleep is good! You can do the “Hundreds” thousands of times and do Pilates workouts (or any workout for that matter) until you are exhausted, but if you are not sleeping adequately, the hormone ghrelin is most likely thwarting your progress. Sleep is not only replenishing, it also serves to balance these important hormones—so get to bed—now!
My next article will discuss how stress is related to weight gain so tune in next time!
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