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No Added Sugar Challenge!

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kostyshynnutrition
kostyshynnutrition

Day 21/30

Today I wanted to talk about something that is often overlooked when it comes to nutrition, but plays a CRUCIAL role in regulating hunger, metabolism, and overall health… SLEEP! There are so many ways sleep affects nutrition, today I just wanted to address two important ones!


Sleep has a direct effect on the hormones that control hunger and satiety - ghrelin and leptin:

  • Ghrelin: also known as the "hunger hormone," ghrelin stimulates appetite. Lack of sleep leads to an increase in ghrelin levels, making you feel hungrier and more prone to cravings, especially for high-calorie foods.

  • Leptin: This hormone signals fullness and helps suppress appetite. When you're sleep-deprived, leptin levels decrease, reducing your sense of satiety, even if you've eaten enough. This combination of increased ghrelin and decreased leptin is why people often overeat or crave sugary, fatty foods when they don’t get enough rest.


Sleep directly affects your metabolism:

  • Poor sleep can slow down your metabolic rate, meaning your body burns fewer calories at rest. This can contribute to weight gain or difficulty losing weight over time.

  • Chronic sleep deprivation can increase fat storage, particularly visceral fat, which surrounds internal organs and is linked to higher risks of heart disease and metabolic disorders.


These are just two ways that sleep can affect your weight and eating habits. Everyone needs a different amount of sleep each night and many factors affect this but for the most part we should all fall within the 7-9 hours/night range and many of us do not come close to this! Check back tomorrow for some more information on how sleep affects our health & nutrition! 

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