Lose a few pounds with some good sleep

On Monday, I ate a full breakfast and continued to eat thoughout the day never feeling full, never satisfied. My lack of sleep along with my tossing and turning the night before was having an effect on my appetite. It had to do with hormones leptin and ghrelin. In particular, the quality and frequency of sleep has been shown to affect our hormones which in turn affect our appetite.

How Hormones Affect Your Sleep According to Michael Breus, PhD, (a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta), leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness, explains . Ghrelin, is produced in the gastrointestinal tract and it stimulates appetite. Leptin is produced in the fat cells and sends a signal to the brain when you are full.

And how does this affect sleep? Lack of sleep decreases the levels of leptin which means you don't feel as satisfied after you eat. This loss of sleep also causes ghrelin levels to increase, which means your appetite is stimulated causing you to want to eat more. These double action by ghrelin and leptin can lead to overeating therefore leading to weight gain.

Research shows that Lack of Sleep can increase weight.
Two studies have been conducted at the University of Chicago in Illinois and at Stanford University in California to study the relationship between sleep and weight gain. The study in Chicago involved 12 subjects whose hunger and appetite levels were noted. Subsequently, the men in the study were subjected to two days of sleep deprivation followed by two days of extended sleep. The Doctors studied their horomone levels, appetite and activity. The study showed that a lack of sleep decreased leptin levels and increased ghrelin levels. It was also noted that the subjects had a increase in appetite by 45%- specifically for high carbohydrate, calorie dense foods.

It was in the Stanford California study, about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as noted their weight. Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What's more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.

So here is an easy way to keep the weight off- make sure you get the proper amount of sleep each night. It is so much simpler than taking pills, or going crazy with excercising or watching what you eat. It will not only keep your appetite in check, but it keep you satisfied throughout the day- preventing unnecessary pounds.

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