Dieters around the world will be shocked to learn that their lack of sleep or issues with insomnia may be the cause of them gaining weight, or prevent them from losing those last 10 pounds.
According to studies that were published in The Journal of the American Medical Association, loss of sleep may have a direct effect on how hungry a person is the following day.
Sleep and Hormones
The hormones ghrelin and leptin both influence appetite and are released during sleep. If you are lacking hours of sleep or have poor quality sleep the leptin levels will plunge and your brain will not be able to receive the message saying that your stomach is full, causing your appetite to increase during the day. In addition to leptin levels plunging, the ghrelin levels increase and stimulate your appetite even further, causing you to overeat.
For someone who is adhering to their healthy diet may find it extremely difficult not to eat larger servings or even cheat on their diet with a sugary snack.
A common fix to frequent hunger pains tends to be a cup of coffee filled with cream and sugar. These types of temporary fixes can cause weight gain or prevent you from losing more weight.
If you find that you are following all of the rules of your diet, eating healthy and exercising, but still can’t seem to shake off those last 10 to 5 pounds, you may want to focus on your sleeping habits.
Are you eating right before bed? Even though it might be a healthy snack, eating before bed can cause your sleep to be interrupted. For example, you may enjoy a fresh orange right before bed. This healthy snack is approved for your diet and is low in calories and high in vitamins. However, it is also an acidic food that can cause you to wake up several times during the night due to discomfort from experiencing heartburn or acid reflux.
The frequent waking up effects your quality and quantity of sleep and causes your leptin and ghrelin hormones to make you feel hungry.
When you awake in the morning, instead of adhering to your healthy breakfast you have scheduled, you will probably want to consume more food, or grab a donut to satisfy your hunger pains.
Improve Your Sleeping Habits
You can do a few things that will help you improve your sleep.
In this case you will want to begin with eating your last snack, meal and drink of the day at least two hours prior to your bedtime.
In addition, you will want to avoid consuming alcohol and caffeine before bed as well. Drinking water prior to going to bed may seem harmless but it will cause you to frequently wake up during the night and interrupt your sleep many times.
It is wise to eat a healthy diet and indulge in your favorite foods in moderation.
However, if you find yourself frequently needing to eat unhealthy snacks, you may want to focus on your sleep habits and improving them in order to reach and maintain your goal weight.