I’m pretty sure we all know how important sleep is but it hasn’t been until recently that sleep has entered the “superhero” spotlight. 

Yeah, we all need sleep but if you are trying to lose weight and body fat, did you know that proper sleep hygiene is CRUCIAL TO YOUR SUCCESS?

Sleep plays a vital role in the regulation of hormones that control appetite. Chronic sleep deprivation, or poor sleep quality, can disrupt this delicate balance, leading to an increased risk of weight gain, body fat accumulation and related health problems. 

Let’s explore this more...

Several hormones work in concert to regulate hunger and satiety:

• Ghrelin: often called the "hunger hormone," ghrelin is produced in the stomach and signals the brain to stimulate appetite. Its levels typically rise before meals and fall after eating.
• Leptin: known as the "satiety hormone," leptin is secreted by fat cells and signals the brain to reduce appetite, promoting feelings of fullness.
• Cortisol: this stress hormone can influence appetite by increasing cravings for high-calorie foods, particularly under stressful conditions.
• Insulin: while primarily involved in glucose regulation, insulin also plays a role in appetite by signaling the brain about the body's energy status.

Now, what happens to these hormones when you do not get good sleep?

1. Increased ghrelin levels Poor sleep is associated with elevated ghrelin levels, leading to increased feelings of hunger. Studies have shown that even a single night of sleep deprivation can result in a measurable increase in ghrelin.
2. Decreased leptin levels Insufficient sleep reduces leptin production, impairing the body's ability to signal satiety to the brain. This can lead to overeating and difficulty recognizing when you are full.
3. Elevated cortisol levels Chronic sleep deprivation raises cortisol levels, which can amplify cravings for sugary and fatty foods. This stress-related hormonal response can contribute to emotional eating and weight gain.
4. Impaired insulin sensitivity Poor sleep disrupts insulin sensitivity, making it harder for the body to regulate blood sugar levels effectively. This imbalance can lead to increased appetite and a higher risk of developing type 2 diabetes.

The hormonal disruptions caused by inadequate sleep often create a feedback loop where you have increased hunger, reduced satiety and more cravings for comfort foods (usually processed carbohydrates). 

The connection between poor sleep and appetite-regulating hormones underscores the importance of prioritizing quality rest for overall health. 

Take time to figure out a good sleep hygiene schedule that works for you. It may take a few weeks of experimentation but it is well worth the time invested!

Stay tuned to my article next week where I give you my TOP TIPS for improving your sleep hygiene plan.

Need more help with your nutrition and hormones? Check out our Weight Management Hormone Imbalance Test. 

PS - I still have 2 more spots this month in my FatBurn Blueprint Program. Want to finally lose weight and body fat the right way with my full support for 4-weeks? Check it out HERE.