Have you ever found yourself trying to fit all the things you do into your day’s schedule and deciding the only way to get them all done is to cut back on sleep?  If the answer is yes, chances are this was not a one-time occurrence.  Not only does constantly cutting back on your sleep make you less productive due to the fatigue you experience, but more and more research supports the idea that a decrease in the hours you sleep at night can actually promote weight gain.

The connection between sleep and weight gain can be found in two hormones: leptin and ghrelin.  Leptin is the satiety hormone, responsible for feeling satiated.  After eating, your leptin levels rise because your body is satisfied and knows it has enough food.  Ghrelin is the hunger hormone, which tells your brain when its time to eat.  After you eat, ghrelin levels decrease.  Studies show that when you are deprived of sleep, your leptin levels decrease and ghrelin levels increase.  This is why when you are low on shut-eye, you sometimes feel a constant hunger, because these hormones are out of sync.  The higher the ghrelin, the more your desire for high calorie foods full of sugar and fat.  This also adds to weight gain.

In addition to the hormone imbalances, a new study recently came out regarding the “mismatch” between the body’s circadian rhythms and the actual schedules people maintain.  The busy social calendar you keep can leave you sleep deprived to sometimes chronic levels.  Your circadian rhythms are based on day and night levels of sunlight and darkness, which should control the optimal window for being awake and being asleep.  Pushing yourself to stay awake through more of the dark periods is leading to a disruption in these patterns, and potentially contributing to habits that cause an increase in weight gain.

While it may seem like a good place to cut back in order to fit more into a busy day, sleep should be regarded on the same level as proper nutrition and physical activity.  It is equally important when maintaining a healthy lifestyle.  Just like the “me time” I discussed in a previous blog, getting enough sleep is not selfish, but rather it makes you a more productive and present person whose fuse isn’t set off by a lack of sleep.  Treat yourself to 7-9 hours of sleep a night, and you will find yourself more in control of your hunger and tackling your busy schedule!

Your turn to take action: How many hours of sleep do you get at night?  What strategies will  you use to get more shut-eye?