While losing weight with the help of bariatric surgery, we quickly learn the habits or actions that may lead to weight gain which may slow or ruin our progress. Things like eating too many carbs or fats, being too sedentary, not eating enough protein, etc. are some of the most common causes for weight gain mentioned. A much less talked about cause of weight gain is lack of sleep, it is recommended to sleep about 7-8 hours daily, consistently sleeping less than that will cause short and long-term repercussions. Besides the obvious consequences related to weight gain, like having less energy to exercise, or increasing your opportunities to eat, lack of sleep affects your hormone regulation, metabolism, among other things that will be presented further on.
Consequences of lack of sleep
– Hormone regulation
During sleep, we regulate Ghrelin and Leptin, these are the two hormones involved in feeling full and hungry respectively. When you’re running on a few hours of sleep, both of these hormones are affected and you start feeling hungrier than usual and you also feel less full after eating. Both of which cause you to eat more. For more information on these 2 hormones you may read our blog on them here : (LINK)
– Food choice
If you’re not sleeping enough, you’re more likely to choose food with higher calories and carbohydrates over nutritional food, this is because you struggle to control your natural responses and impulses, as opposed to when you’re fully rested, and have better self-control.
– Activating the endocannabinoid system
The endocannabinoid system participates in the regulation of appetite, this system is activated because of sleep deprivation, it is also known to be activated by marihuana consumption, making the individuals crave junk food.
– Dysregulated metabolism
Not sleeping causes your metabolism to function irregularly, you may start seeing things like insulin resistance (which refers to when your body is unable to utilize glucose), oxidative stress (imbalance in the making and storing of oxygen), and glucose intolerance.All of them due to lack of sleep. In children, problems with metabolism are directly related to obesity.
How to improve sleep while trying to lose weight
Here are a few recommendations that may help you add more hours of sleep and thus help you reduce the chances of weight gain.
- Maintain a regular sleep schedule; not having a routine will affect your metabolism and insulin sensitivity.
- Avoid being exposed to artificial lighting while sleeping or trying to fall asleep; sleeping in a pitch-black room will improve your sleep, this is because your body starts certain processes with external queues, like light.
- Avoid eating before going to sleep, this will help you during your weight loss.
- Wake up early; people that wake up late are more likely to consume higher levels of calories.
- Minimize stress; stress can lead us to soothe ourselves by eating.
The benefits of getting a good night’s sleep
Besides aiding in weight loss getting enough sleep daily has a lot more benefits that we would like to point out.
Your immune system strengthens. While we sleep, we produce small proteins called Cytokines, these reinforce your immunity, by taking part in the blood cell creation, as well as activating the immune system.
Betters the health of your heart. Sleeping enough hours will make your blood pressure go down, which is why when you’re lacking hours of sleep, you’ll be susceptible to high blood pressure and other cardiac issues.
Healthy skin. During sleep, the body produces collagen, a protein that makes the skin look clearer and smoother. Fluids are also being sent to different tissues that need refreshing during sleep, and fluid accumulation in certain areas is being eliminated. When you’ve slept enough hours, your skin will look healthier, avoiding under-eye circles, puffiness, wrinkles, and overall, a tired look.
At Mexicali Bariatric Center we would like to help you maximize your weight loss efforts aiding you in a successful journey towards a healthier life. For more information, please contact us at www.mexicalibariatric.com or call us toll free 1 (888) 344 3916.