Tuesday Tip: Less Sleep More Fat 😴
There’s lots of evidence now about the link between sleep and weight. Getting less than 7-8 hrs sleep a night is linked to higher BMI. A 2015 study showed that losing just 30 mins sleep can lead to weight gain and increased risk of obesity by 17% and insulin resistance by 39 % and this multiplies for every further 30 mins lost.
A university of Colorado study found that lack of sleep was linked to food choices and meal patterns. Those with less sleep ate more, but also chose food higher in fat and carbs, ate smaller breakfasts but were more likely to snack after dinner. Another study in the American Journal of Clinical Nutrition found that lack of sleep resulted in participants eating an average of 300 extra calories per day (and mostly saturated fats). This is due to the impact sleep has on the hormones that regulate hunger and fullness – ghrelin and leptin.
Ghrelin tells your brain you’re hungry – less sleep means more of this is produced. Leptin, tells your brain you’re full – lack of sleep causes this to drop. So you feel more hungry and less full – meaning you’re likely to eat more. Cortisol levels also increase which cause the body to conserve energy and store fat.
I’ve talked about ways to improve sleep before but key things are reducing exposure to light and electronic devices an hour before sleep, increasing exercise in the day, cutting out caffeine (after 2pm) and alcohol (3 – 4 hr’s before bed) and sticking to a regular sleep schedule of bedtime and waking.
Happy Tuesday 🤗 xx