The short answer is yes, although not directly. But researchers have found the connection between sleep deprivation and gaining weight.
Often the correlation is the foods that we choose when we are fatigued and not thinking clearly, namely junk food. That extra piece of chocolate cake looks mighty good when we are too tired to cook and the brain is running on low fuel.
But, it is deeper than that. When the brain is deprived of the minimum requirement of 7-9 hours of sleep over a few days (or months), the hunger hormones, ghrelin and leptin are affected. Leptin levels drop significantly and ghrelin levels increase drastically. These two hormones tell the brain when to eat and when to stop. When put together, it is a double whammy on the hunger pangs, no wonder we gain weight. Added to this hormonal imbalance is a rise in cortisol in response to the stress of fatigue. This cortisol spike encourages the body to conserve energy during awake hours. We conserve fat.
Finally, on the hormonal front, insulin drops drastically. In a study at the University of Chicago, researchers found that within just 4 days of insufficient sleep, your body’s ability to process insulin changed significantly, decreasing hormonal sensitivity by more than 30 %. This leads to poor processing and storage of fat.
Many times, very simple guidelines will help the body find its balance again. The basics are pretty simple:
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Shut down your computer, cell phone, and TV at least an hour before you hit the sack.
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Save your bedroom for sleep and sex. Think relaxation and release, rather than work or entertainment.
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Create a bedtime ritual. It’s not the time to tackle big issues. Instead, take a warm bath, meditate, or read.
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Stick to a schedule, waking up and retiring at the same times every day, even on weekends.
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Watch what and when you eat. Avoid eating heavy meals and alcohol close to bedtime, which may cause heartburn and make it hard to fall asleep. And steer clear of soda, tea, coffee, and chocolate after 2 p.m. Caffeine stays in your system for 5 to 6 hours.
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Turn out the lights. Darkness cues your body to release the natural sleep hormone melatonin, while light suppresses it.
If you have tried these techniques and still suffer from sleep deprivation, there is help without drugs or hormones. The class at the office on October 27th will cover 3 alternatives to try to get more ZZZ’s. The class is free, and open to the public, but seating is limited, so please RSVP today!
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