Everyone knows how important sleep is to our health, but not all of us know that insufficient sleep can cause you to gain weight!
Leptin and Ghrelin are two hormones in your body identified to influence your appetite, and thus affect body weight. Leptin decreases your appetite, while Ghrelin induces hunger and increases appetite.
A lack of sleep is known to lower the amount of Leptin in your body, sending signals to your body to eat more. At the same time, Ghrelin levels would rise, increasing your appetite and slowing down metabolism, thereby reducing your body’s ability to burn fat. There’s no doubt why it’s so difficult to lose weight with this constant feeling of hunger!
A separate study has also shown that sufficient and good quality sleep can cause your body to secrete more Human Growth Hormones (HGH), which helps to breaks down fat cells effectively.
Here are four tips that can help you sleep better and get leaner:
1. Avoid using electronic devices before bed
- Exposure to blue light from electronic devices suppresses the release of melatonin, making it more difficult for you to fall asleep.
2. Meditate for 10 minutes before sleep
Helps to relax your body and calm your nerves so you can sleep tight like a baby.
3. Eat in moderate amounts and avoid consuming caffeine in the evening
Eating too much or too little, or drinking caffeinated drinks at night can make it harder for you to fall asleep and affect sleep quality.
4. Take a shower at least two hours before bed
A warm shower raises your body temperature which affects your ability to fall asleep. By jumping in the shower around two hours before bed, your body will have enough time to cool down, be relaxed and ready for a good night’s sleep.