Could you sleep yourself thinner?
We all know how difficult it can be just to function and concentrate after a poor night’s sleep.
Through scientific research we know that we require around eight hours a night unless we want to suffer the effects of sleep deprivation and these effects will be seen in those who achieve six hours or less and feel that this is normal.
We do not require less sleep as we age and sleep deprivation is not something we can make up for through a few weekend lie-ins. The problem is that many of us will not realise we are sleep deprived when we are sleep deprived.
Among many side effects, poor sleep patterns can significantly affect our hormone balance and when it comes to weight maintenance two particular hormones govern when and how much we eat and how satisfied we feel afterwards.
The hormone ghrelin is produced in our gastrointestinal tract and is often referred to as our ‘hunger hormone’. Most find it easier to think of the small green and destructive monsters from the famed 1984 film (those under 30 should google Gremlins). Ghrelin levels are usually highest just before a planned meal and tell the brain that we should eat. After a meal, levels drop significantly and we have a corresponding drop in appetite.
Another hormone known as leptin is released by fat cells and tell the brain that we have had enough to eat and we are fuelled up for activity. The problem with sleep deprivation is that we observe an increase in ghrelin secretion and a corresponding decrease in leptin levels. Therefore the signal to our brain will be along the lines of ‘eat more’ followed by ‘you haven’t had enough’.
It doesn’t take a dietician to work out the long term affects of such a hormone imbalance.
There are many factors contributing to the ever-increasing obesity levels in the UK including the availability of high-calorie food and a drop in activity levels but perhaps you could begin to view your sleep patterns as a key component of your weight maintenance programme.
A good night’s sleep will also increase our focus, attention and energy levels meaning we are much more likely to carry out our good intentions based around diet and exercise. It also plays a huge role in combating stress, anxiety and depression.
So perhaps we could question if we really need to watch that next episode of the most recent binge? One hour less of television tonight could mean many less calories consumed tomorrow.