Sleep and Weight Loss

Obesity has become an increasing problem in America. Many diets (Atkins, Caveman, and low protein) have been developed to assist in losing weight. However, lack of sleep causes the body to produce hormones that increase the production of fat. Because sleep deprivation causes the body to release fat producing hormones, weight loss regiments must consider receiving the proper amount of sleep.

Lowered levels of sleep have been shown to cause large weight gains. A study released by Case Western Reserve University in Cleveland, Ohio, found that women who slept 5 hours or less each night were 32% more likely to gain a significant amount of weight (33 pounds or more). In addition, 15% were more likely to become obese during the 16 years of follow-up study than women who got 7 hours of sleep each night.

Sleep deprivation causes chemical imbalance that causes overeating. When sleep deprivation occurs there is a decrease in Leptin and an increase Ghrelin. Leptin is the hormone that tells your brain to stop eating. It is released by the body's fat cells. Ghrelin is a hormone that increases the body's appetite and fat production. This leads to an increase in appetite overall. Hence, the brain relays a faulty message to the body to keep eating.

Leptin and Ghrelin are only two hormones affected by sleep deprivation. Research has shown that sleep deprivation also decreases the body's cortisol and insulin levels. Cortisol works with Ghrelin to regulate appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake. Insulin determines whether the body uses blood sugar for energy or stores it as fat. Decreases in insulin and cortisol combine to increase a person's appetite and storage of blood sugar as fat.

Adjustments in our sleep habits can make us more likely to workout. Each year the Better Sleep Council (BSC) conducts a survey concerning sleep habits. BSC's 2008 survey found that "respondents getting nine hours of sleep or more are more likely to engage in higher-intensity workouts, including biking, running and/or weight lifting." Yet, only 70 percent reported getting the recommended amount of sleep each night.

Dieting failure is often attributed to a lack of will power. Often focusing on counting calories and eating the proper portions. Dieters can become frustrated when increase exercise, counting calories, and portion control do not produce the desired results. However, sleep deprivation can counteract all these behavioral changes. Receiving the proper amount of sleep will greatly assist to decrease our levels of cortisol, leptin, ghrelin, and insulin. Decreasing these hormones will decrease our appetite, decrease fat production, and make us more willing to workout. Before you try another fad diet or give up altogether take a look at your sleeping habits. Your weight issues may not be rooted in your eating but in your sleeping habits.