Want to uncover the secrets of weight management? Prepare to be astonished as we unveil the intricate connection between sleep and weight management. This episode takes you on a fascinating journey through the world of hormones ghrelin and leptin, and how they control your appetite. Experience the startling revelation of how sleep deprivation disrupts the balance of these hormones and leads to overeating. Brace yourself as we expose the link between sleep deprivation and stress, causing cravings for high-calorie comfort foods and consequent weight gain.
Discover the importance of a consistent sleep schedule and a restful sleep environment for weight management. We discuss how emotional eating and poor food choices can result from sleep deprivation. Additionally, we delve into the significant role of sleep in blood sugar regulation, particularly for individuals with diabetes or pre-diabetes. Finally, we arm you with practical advice to help you achieve quality sleep and support your overall well-being. Brace yourself for an enlightening discussion on the intertwined relationship between sleep and weight. Don't wait, tune in now to start your journey towards improved sleep and weight management!
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So what is the importance of sleep and how does it affect your weight and obesity within your body? So sleep is so crucial to weight management for so many reasons. It impacts your overall health, your well-being, and it really cannot be overstated, or really underestimated, shall I say, because a few reasons why sleep is so important. It has to do with regulation of your appetite, your hormones. It plays a significant role in regulating the hormones controlling your appetite the ghrelin and the leptin hormones. The ghrelin, which is referred to the hunger which may increase your appetite, and the leptin has to do with the cité, the hormone that lets you know if you're full. Now, inadequate sleep can disrupt this and it causes a disbalance within the hormones, leading to increased hunger, overeating. In addition, it will affect your stress and cortisol levels. Sleep deprivation can lead to increased stress and elevated cortisol levels. High cortisol levels can trigger cravings and high calories comfort eating, especially those rich in sugar and high fat. This really leads to high, unhealthy eating habits and, obviously, increased weight gain, which then will not be managed. Weight, your energy, that it's expended throughout the day is factored, because when you don't have a good night's sleep, you're not maintaining a healthy metabolism, you're not rested, you're not efficiently burning calories through your metabolic rate. At night time, your basal metabolic rate has changed. No thermogenesis is done properly within the body. Sleep is slowed down, which then in turn may cause gain weight. Your metabolism kind of stands still. You may also additionally emotionally eat the next day or previous to your night because your mood swings and you're irritable. When you start emotionally eating then that follows with negative emotions and then you may make some poor choices with foods which then can cause weakening. In addition, if you have poor sleep from the night before your next day may cause your sleep, because the recovery to your muscles repair and the sleep to five that you are, you feel more fatigued the next day and you feel less motivated to get into even a physical activity, less motivated to have regular morning exercise or evening exercises, just exercise in general, because that is a critical part to weight management. You still need to move your body. It doesn't have to be excessive, but you still need to move and help with the cardiometabolic and you know your heart, lungs and moving the circulation without to help with management of your weight.
Speaker 1:
In addition, sleep is a factor when it helps with blood sugar regulation. People don't even realize it. But you know, when you regulate your sleep it's a big factor. Those individuals that you know have diabetes or pre-diabetic. They actually have a lot of sleep issues. And then sleep is so necessary for everyone in general to help with the blood sugar levels and because then it may cause actual insulin resistance or increase insulin within the body and make it harder for you to regulate the sugar. In turn, what happens is then you gain weight or you may end up with a type two diabetes because you are not able to regulate, and these type two diabetics they'll wake up at, like that, three o'clock, four o'clock, a prodromal time and they'll notice that they may even want they may be hungry or they want a late night snack. So then here they are wanting to eat more and higher calories and usually it's low nutrient and which then contributes to weight gain.
Speaker 1:
Time for digestion and process. So it's quite key that prior to sleep you are to rest and digest and repair. So it's best to stop eating about three hours before bed to help with your metabolism or digestive system, because when you start having irregularities or poor digestion, then again it will cause overall healthy issues. Now, hormonal changes are due to chronic sleep deprivation and imbalance of your hormones, and that's will then, in turn, mess with your hormones of insulin and growth hormones, which then play a major role in your tablas and your body composition. When you will have lack of sleep, you have less cognitive function. What that means is you're impaired in decision making. This can lead to poor food choices and pulse of eating and, of course, again contributes to weight gain. Not just weight gain, but overall choices, poor choices and what you eat. So all of these are factors in helping with weight management, because when you can regulate your hormones, you can reduce your stress. You help support your energy expenditure. By exercise, you manage the balance of your emotional well-being. This will help contribute to how you feel and it'll help get you to your optimal weight. That is good for you.
Speaker 1:
Now, how do we do this? We aim to have consistent sleep schedule. So I tell people that you know three hours before sleep, try not to eat too much food, have a quality sleep environment, try to get between seven to nine hours of quality sleep each night. This is a big factor. Now, how do you get into the best restful sleep? Now I have many options with that and I tell people you know the best way to do that is, you know, don't watch some TV too late, don't have a dark room, try to sleep just in that room as much as possible and have it more tranquil. You know your bed should be sleeping, not for doing excess watching TV. And if you have any further questions, I can reach out to me with further answers and I'd be glad to answer them for you.