Not getting enough sleep creates a hormone imbalance that promotes overeating and weight gain.
Sleep deprivation is associated with diabetes, insulin insensitivity, an increased risk of obesity, memory loss, reduced immunity, and dysregulation of leptin and ghrelin, which negatively impacts human health. Evidence is showing that sleep quality impacts various hormones and metabolic processes.
Melatonin is an important sleep hormone. Blue lights such as artificial blue light produced by LED lights and electronic devise can disrupt the circadian rhythm making a delayed production in melatonin. For a proper night’s sleep, turn these devices off an hour before going to sleep.
Human growth hormones are vital for maintaining your metabolism, your immunity, your muscle development, and the production of proteins in your body. Not getting enough sleep limits the production of the growth hormones, which impacts how your body metabolizes glucose.
Your hunger hormones are Leptin, Ghrelin, and Insulin. Poor sleep can negatively affect your hunger and appetite which can cause you to gain weight and potentially make diabetes symptoms worse.
Cortisol is produced by the adrenal glands and is important for managing stress and regulating hormones. After a good night’s sleep, the cortisol levels peak shortly after you wake up. A disruption to cortisol levels can cause problems like insomnia, shorter sleep time, and fragmented sleep.
Estrogen and progesterone are also impacted as the disruption of cortisol from lack of sleep can disrupt the release of progesterone and estrogen. This can cause your thyroid and metabolism to slow down.
Hormonal imbalances can be frustrating especially when people gain weight rapidly. It is important to understand that sleep plays a vital role in homeostasis. Sleep is just one piece of the puzzle. Try shooting for 9-10 hours of sleep if your body is in hormonal imbalance or if you have diabetes.
Eating breakfast within an hour of waking will also help you get a better night’s sleep. It affects your body’s biological clock, or circadian rhythm. I will do another blog on the importance of breakfast. Stay tuned for that.
I want my followers to know that repairing and speeding up metabolism is complex. It is not only about nutrition. Sleep, stress, and toxins are impacting our metabolisms today. We can help combat these things through nutrition, but it is overall life changes that will make the lasting impact.