You’ve been trying to lose weight, but, you’re always hungry. It’s difficult, right? But have you considered the fact you’re tired all the time? Sleep can have a massive effect on how your body regulates your diet? It’s true. Most people need between 7-9 hours of sleep each night. Sleeping less than that can affect your weight loss goals both habitually and hormonally.
Lack of sleep leads to bad habits
We’ve all heard that driving while tired can be just as dangerous as driving while drunk. Well, when you lack the proper sleep, the brain lacks the power to fight those bad impulses. So now you’re sat in the office tired and hungry your not going to want to choose that healthy apple, instead you’re going to want to indulge in a chocolate bar or packet of crisps.
That’s not the only time you’ll make bad decisions though, it happens at meal times too. Instead of preparing your own food, you’re much more likely to order some fast-food. Before you know it, you get to the end of the day and you’ve eaten much more than your diet would usually allow.
Lack of sleep means less exercise
When you’re tired you just don’t want to exercise. You know it because your body is telling you that before you attempt to get to the gym or go for a run. But, Calvin. I still force myself to go to the gym and workout even though I’m tired, so what’s the deal? I’m afraid, you’re still not doing yourself any favours. Actually, your much more likely to injure yourself by working out when your overtired and its highly unlikely that you’ll be able to perform your very best.
Then, you’ve got to consider how tiring yourself more is going to affect your decisions and hormones for the rest of the week. So, do yourself a favour, get some sleep and attempt the gym tomorrow.
Less sleep means more hormones
There are a set of hormones which regulate how hungry you are. Sleep along with adequate nutrition and hydration help to regulate your hormonal balance. The two hormones directly linked to hunger and fullness are ghrelin and leptin.
Grehlin regulates your hunger and as such send information to your brain telling you to get cooking. Leptin, on the other hand, tells you to put the fork down because you’re full.
Lack of sleep creates an in-balance of the two hormones. Your body produces more ghrelin and less leptin. Which is essentially like having a faulty fuel gauge in your car.
You keep thinking that you’re low on fuel, but when you start eating you never get told when you’re full. Of course, in a car, the fuel would overflow and spill onto the floor. The body is smarter than that. It will store any overflow as fat for later instead.
Sleep more and lose weight
Now you know how tiredness can affect your weight loss goals. Let’s now discuss how you can look at getting more sleep.
- Get to bed earlier
- Get into a routine (go to bed at 10pm and wake at 7am)
- Try to get the same amount of rest every night
- Control your exposure to light (especially from electrical devices)
- Exercise during the day
- Take time to wind down before bed
I hope you found this information useful. Now, get off your phone and get some sleep!