Q: How does sleep affect metabolism and weight?
A: In our 24/7 culture, sleep is often sacrificed to get “one more thing” done.
Unfortunately, chronic sleep deprivation, sleep apnea and disruption to circadian rhythms in addition to constant exposure to electronic devices and blue light cause metabolic dysregulation and weight gain. Numerous human studies have shown that sleep-deprived people prefer larger food portions, seek more calories, experience signs of increased food-related impulsivity and experience more fatigue.
According to Michael Breus, PhD, sleep specialist, clinical psychologist and author, sleep affects the metabolic process in four distinct ways.
• First, as you become sleep deprived, your metabolism slows down to try and conserve the resources (food) in it.
• Second, the more sleep deprived you become, the more your internal sympathetic nervous system wants to stay alert and look for food, which raises cortisol in your system.
• Third, with just a small amount of sleep deprivation, we see significant hormonal changes: a 20% increase in ghrelin (the hunger hormone) and a 15% decrease in leptin (the hormone that tells you to stop eating). Lastly, food cravings change with sleep deprivation. When you’re sleep deprived and cortisol is high, your brain wants to calm down and does so by releasing serotonin, which happens when you eat high-fat and high-carb foods.
In addition, lack of sleep increases inflammatory markers and disrupts the gut microbiome. Improving sleep-hygiene habits to get both more and better-quality sleep will help reset any metabolic damage and result in a better weight outcome.
Written by Erin Macdonald and Tiffani Bachus for Clean Eating Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to firstname.lastname@example.org.Sleep is also a critical component of not just maintaining your weight, but also keeping it off. Why? Studies show that people who get insufficient sleep have more cravings, are less motived to exercise, and are more likely to have their weight creep up. Deep sleep also helps to improve mood, enhance decision making skills and boost energy- all things that are critical to losing and maintaining weight. RestoreZ is an all new approach to sleep that resets and restores your circadian rhythm. You may have heard about circadian rhythm and the light and dark cycle your body follows that sets our sleep schedule, but you may not realize that it also influences blood sugar levels, blood pressure, insulin release, hunger hormones and fat storage! RestoreZ is the only sleep product based upon the award winning science around circadian rhythm. You can try it risk free and feel the difference it makes to both your sleep and your overall well-being.