Got Cravings? Lack of Sleep May Be to Blame.
When I start working with a new client and ask about what they struggle with, one common theme is cravings. There is nothing wrong with allowing yourself to have a treat. In fact, they should be part of your nutrition program, so you are not feeling deprived or creating an unhealthy relationship with food. I am speaking to controlling cravings where you want to plow through an entire box of cookies. I know this is frustrating for many. They feel like they fuel themselves well most of the day or even most of the week and then uncontrollable cravings hit.
You can control cravings through diet, by managing blood sugar and with other strategies (I’ll save that for another time). However, today we will discuss an important thing you can do now, improve your sleep habits.
Did you know that not getting enough sleep is one of the top reasons you could be having cravings?
Sleep affects two hormones, Leptin and Ghrelin, that play a role in your metabolism & appetite. Sleep deprivation lowers Leptin levels and increases Ghrelin levels.
Leptin tells your body when you’re full, and when to create energy to fuel activity. Your body doesn’t have enough leptin when you are sleep deprived. To counter this, your brain signals you to eat, it also tells your body to store the calories you eat as a backup. If you are not getting enough sleep, your low leptin levels can slow your metabolism and make you constantly feel hungry.
Unlike Leptin, Ghrelin rises when you are not getting enough sleep. Ghrelin also makes you feel hungry and slows your metabolism.
Basically, these two hormones are delivering a one two punch.
If you find that you are having cravings because you didn’t get enough sleep, take action.
Try to go to bed at the same time every night.
Keep your room cool and dark
Avoid any caffeine several hours before bed
Put away electronics at least an hour before going to bed.
There are several things you can do nutrition wise, but most importantly, be sure you are eating enough (under eating only leads to cravings) and have protein at every meal. Also drink at least half your body weight in ounces of water every day. (150 lb person = 75 ounces/2 litres) Try not to drink an hour before bed so you are not getting up in the night.