Do you know that there is a scientific proven link between lack of sleep and weight gain?
Lack of sleep imbalances LEPTIN and GHRELIN, two hormones responsible for the control of feeling hunger and fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite, and Leptin on the other hand lets the brain know when you are full. Lack of sleep causes these two hormones to become imbalanced and operate ineffectively. So when you sleep badly leptin levels drop and ghrelin levels rise. Subsequently, your appetite increases and you still feel hungry after you have eaten.
The reality is that people who sleep less than 7-8 hours per night are more likely to put on weight than those getting their full 8 hours in.
In addition to these hormone imbalances, a lack of sleep increases CORTISOL in the body. Cortisol or Hydrocortisone is a steroid hormone produced by the adrenal gland and is released in the body in response to STRESS and low level of blood glucose. Its 3 main functions are increase blood sugar and reduce glucose uptake into cells; suppress the immune sysytem; and aids fat, protein and carbohydrate metabolism. A high level of cortisol wreaks havoc with body fat levels, insulin resistance and systemic inflammation.
One key factor in achieving a good night's sleep is to minimize exposure to artificial light, thus the importance of not staying up too late on the laptop or reading with a bedside lamp for too long. Ensure your bedroom is completely dark for the entire period you are in bed. If your curtains let in street light then invest in some thicker ones to fully block out the light.
If you are a Paleo enthusiast, don't put at risk all that good paleo eating by depriving yourself of proper sleep. Have your last meal around 6-7pm - so the body isn't digesting food while you're sleeping - turn off the laptop/TV by at least 8-9pm, give yourself an hour and a half to prepare for bed, and then hit the sack around 10pm - if not before.
Our paleolithic ancestors went to sleep when they felt tired and when the sun began to set, probably a few hours after their evening meal. They weren't straining their eyes on an iPad sending Tweets, engaging in multiple Skype conversations, or working late into the night.
Lack of sleep imbalances LEPTIN and GHRELIN, two hormones responsible for the control of feeling hunger and fullness. Ghrelin is produced in the gastrointestinal tract and stimulates appetite, and Leptin on the other hand lets the brain know when you are full. Lack of sleep causes these two hormones to become imbalanced and operate ineffectively. So when you sleep badly leptin levels drop and ghrelin levels rise. Subsequently, your appetite increases and you still feel hungry after you have eaten.
The reality is that people who sleep less than 7-8 hours per night are more likely to put on weight than those getting their full 8 hours in.
In addition to these hormone imbalances, a lack of sleep increases CORTISOL in the body. Cortisol or Hydrocortisone is a steroid hormone produced by the adrenal gland and is released in the body in response to STRESS and low level of blood glucose. Its 3 main functions are increase blood sugar and reduce glucose uptake into cells; suppress the immune sysytem; and aids fat, protein and carbohydrate metabolism. A high level of cortisol wreaks havoc with body fat levels, insulin resistance and systemic inflammation.
One key factor in achieving a good night's sleep is to minimize exposure to artificial light, thus the importance of not staying up too late on the laptop or reading with a bedside lamp for too long. Ensure your bedroom is completely dark for the entire period you are in bed. If your curtains let in street light then invest in some thicker ones to fully block out the light.
If you are a Paleo enthusiast, don't put at risk all that good paleo eating by depriving yourself of proper sleep. Have your last meal around 6-7pm - so the body isn't digesting food while you're sleeping - turn off the laptop/TV by at least 8-9pm, give yourself an hour and a half to prepare for bed, and then hit the sack around 10pm - if not before.
Our paleolithic ancestors went to sleep when they felt tired and when the sun began to set, probably a few hours after their evening meal. They weren't straining their eyes on an iPad sending Tweets, engaging in multiple Skype conversations, or working late into the night.
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