Did you know that several hormones are related to sleep and weight control? 

Here are four of these hormones and how to tap into their mechanism of action to optimize weight loss even while you sleep. 

Weight regulation by Leptin, Ghrelin, Insulin, and Cortisol:  

1. Leptin

Often referred to as the “satiety hormone,” leptin is produced by fat cells in your intestines. It tells the brain when you’ve had enough to eat. Leptin helps to regulate your body’s energy balance by suppressing appetite and increasing energy expenditure. Sleep deprivation can disrupt leptin production, contributing to increased appetite and weight gain, so get adequate sleep to maintain healthy leptin levels. 

2. Ghrelin

Contrary to leptin, ghrelin is known as the “hunger hormone.” It is primarily produced by your gut and signals to the brain when it’s time to eat. Ghrelin levels typically rise before meals and decrease after eating. Lack of sleep or poor sleep quality can lead to an increase in ghrelin levels, promoting feelings of hunger and cravings for high-calorie foods. Prioritizing quality sleep is crucial for keeping ghrelin levels in check and preventing overeating. 

3. Insulin

Insulin is a hormone produced by the pancreas that regulates blood sugar levels by facilitating the uptake of glucose into cells for energy or storage. Sleep deprivation induces insulin resistance, slowing your metabolism, and leading to uncontrolled blood sugar levels. If sugar is not processed properly, it’s most likely stored as fat. It’s harder to lose weight if your insulin is not doing its job.  

4. Cortisol

Cortisol is often referred to as the “stress hormone” because it’s released mainly in response to stress. It is produced by your adrenal glands in a complex network involving your brain. In small doses, cortisol is essential for regulating metabolism, immune function, and inflammation. However, chronic stress can lead to dysregulation of cortisol levels, contributing to sleep loss, insulin resistance, metabolic dysfunction, and weight gain. On the other hand, sleep deprivation or insomnia can cause the body to release more cortisol, perpetuating the negative cycle of insulin resistance and weight gain. 

Studies done all over the world show a close parallel between sleep deprivation and obesity. Of course, obesity is complex and other factors play a role in weight gain, sleep is one of crucial ones. 

Optimizing the balance of these hormones through lifestyle factors such as sleep quality, stress management, and dietary choices can significantly impact weight loss efforts, even while you sleep.

So, if you want to control your weight and improve your overall well-being start by sleeping 7-9 hours per night.  

I’m here to help you achieve a better sleep and your weight goals.