You have more to blame for your weight loss plan failure than your diet, exercising, stress or even weekends. The culprit could be insufficient ZZZ’s.
Studies suggest that not having a good night’s sleep on a regular basis may interfere with your ability to lose weight, despite committed efforts.
Sleep does not just make you less irritable and cranky but it really affects you mentally and physically. It helps you make better food choices, improves activity level and helps curb cravings and overeating.
Is there any science behind these claims?
Sleep deprivation disrupts the level of the two hormones that regulate hunger and appetite –
a) The appetite-stimulating hormone called Ghrelin goes up by 15 percent, b) The hormone Leptin that suppresses one’s appetite and encourages the body to expend energy goes down by 15 percent.
That’s double trouble! The role of Leptin is to inform the mind that you are full and stop eating while Ghrelin sends a signal to the brain about feeling hungry.
Higher Ghrelin and low Leptin results in unnecessary eating.
Less sleep reduces sensitivity to insulin by more than 30%. Therefore, the body produces extra insulin to maintain the blood sugar level. This stimulates the body to store more fat.
A sleepy brain dreams of more carbs and fat. Your capability to delay gratification is lower. The frontal lobe that controls impulses is less active when you feel sleepy. It’s more difficult to avoid that piece of chocolate cake or fried snack.
Exercising with a tired mind can make it all the more daunting. Your workout partner or instructor might make you finish the workout, but sadly it won’t be as effective.
A tired brain does not have the same clarity and tends to make bad decisions. So your sleep-deprived brain may have trouble saying no to that another serving of dessert.
A study published in the American Journal of Clinical Nutrition revealed that sleep-deprived people prefer late-night snacking and choose high-carb snacks.
Researchers have found that lack of sleep leads to increased cravings for high carb, energy-dense, and bigger portion of foods.
Another study proved that participants who cut down on their sleep felt hungrier and less satisfied after meals, and low on energy.
So, how much sleep is enough?
On an average 7-8 hours of sleep, every night is enough. According to a few studies, people who sleep for five hours or less have a 15 percent greater chance of being obese, as compared to those who slept for eight hours. You can bookmark these words to use as a tool to fight back when someone points finger at your sleep routine.
You can catch up on one bad night of sleep, but a chronic ongoing pattern of sleep deprivation can take you back a few steps in your weight loss journey.
Sleep deprivation makes you “metabolically groggy”. Lack of quality uninterrupted sleep makes your body cook up a perfect recipe for weight gain. But if you are sleeping well, ticking all the right boxes and still experiencing the symptoms, then you can blame your mattress. Consider switching to SleepyCat Memory Foam Mattress for a purrfect sleep!