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When working to control your weight, you probably prioritize your diet. Yet an often-ignored element that’s vital is your sleep quality. Sleep deprivation affects millions. It is estimated that more than one-third of adults consistently get less than seven hours of sleep per night. How well you sleep impacts your body’s processes, influencing your behavior, blood sugar, and eating habits.
Adults typically require seven to nine hours of sleep. Those who regularly sleep six hours or less often have a higher body mass index. Even a few nights of insufficient sleep can lead to temporary weight changes. These effects can appear quickly, and may become increasingly harmful over time if left unresolved.
Sleep quality influences ghrelin and leptin, key hormones that control appetite. Ghrelin triggers hunger, while leptin signals fullness. Consistent, restful sleep helps maintain a healthy balance of these hormones. However, chronic sleep deprivation lowers leptin and raises ghrelin levels, disrupting this balance.
Additionally, insufficient sleep can decrease insulin sensitivity by up to 25%, promoting fat storage and increasing the risk of diabetes over time. Poor sleep also elevates cortisol levels, which intensify cravings and abdominal fat accumulation. Lack of sleep causes fatigue, reducing energy levels and making physical activity or exercise less likely.
A key issue is that insufficient sleep leads to cravings for less healthy foods. Experts are unsure of the exact reason, but one theory suggests that fatigue reduces the energy needed for healthy eating. You may lack the motivation to shop for and cook nutritious meals or the willpower to resist stopping to get a tasty, high-calorie treat.
When you crave junk food after a poor night's sleep, understand that your body isn’t betraying you, it’s responding to stress and exhaustion. The best way to regain balance isn’t through a crash diet or caffeine, but by prioritizing sleep.
To view the original scientific study click below:
The role of insufficient sleep and circadian misalignment in obesity
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