Having sleep for dinner

Some food for thought

We’ve all been there. You haven’t slept well, been working late or have had to get up early, cutting your precious sleep time short. And now you are starving. The whole day. The reason for this is that hunger and sleep are two essential biological functions that are more closely linked than you might have imagined.

Leptin and ghrelin, often referred to as the "hunger hormones," are key influencers in this relationship. Leptin, produced by fat cells, signals to the brain when we're satiated, essentially putting the brakes on our appetite. However, inadequate sleep blunts leptin production, meaning that we produce less leptin throughout the day.

On top of this, our bodies also appears to be less sensitive to the leptin that we are producing. Essentially, this means that you may not feel satisfied at the end of a meal that would otherwise have filled you. Leptin usually exhibits a 24-hour rhythm (like most of our hormones), being highest at night. This rhythm is weaker after sleep deprivation and may be one of the reasons that there is a particularly notable increase in the number of calories consumed after dinner compared to when a person has had sufficient sleep.

On the flip side, ghrelin is a hormone released primarily from the stomach which is responsible for stimulating hunger. Sleep deprivation elevates ghrelin levels, as well as other chemical messengers called endocannabinoids, which is not good news for your hunger levels because the endocannabinoid system is also involved in regulating your appetite. This perfect storm of hormonal imbalances leaves you feeling ravenous no matter what you eat.

The impact of sleep deprivation on food choices

To add to the hunger pangs, after a night of poor sleep most people are not craving carrot sticks. You are more likely to reach for a piece (or three) of pizza than a roasted vegetable. Your brain activity actually changes after sleep deprivation, enhancing activity in the reward areas of your brain in response to food and increasing your awareness of food (particularly high-fat foods). This magnifies cravings for high-calorie, sugary, and fatty foods. Sleep-deprived individuals often experience impaired decision-making and reduced impulse control.

How disrupted sleep affects your metabolism

The consequences of disrupted sleep and heightened hunger extend beyond hormonal fluctuations and dietary choices. At a metabolic level, sleep deprivation wreaks havoc on our bodies' ability to process glucose efficiently. We are less sensitive to the insulin produced by our body so it is less effective at telling our cells to take up glucose from our bloodstream, paving the way for insulin resistance and an increased risk of type 2 diabetes. Furthermore, irregular sleep patterns disrupt our circadian rhythms, negatively impacting metabolism, and energy expenditure.

Prioritise your sleep quality with Dial•a•Bed

Overall, poor sleep leaves you hungry and reaching for treats while also wreaking havoc with your metabolism. So, whether you are trying to lose weight or just trying to live a healthy lifestyle, set yourself up for success by consistently prioritizing getting sufficient and good quality sleep. If you are struggling to achieve that good quality sleep visit www.sleepscience.co.za and make an appointment with one of our consultants to optimize your sleep. Additionally, you can improve your sleep quality with the right mattress. The sleep experts at Dial•a•Bed can assist with this. Find your nearest Dial•a•Bed store or shop online at www.dialabed.co.za.