in today's video we're going to be talking about sleep and hormones and how a lack of sleep can
actually disrupt our hormones and cause us to gain weight a major review found that those who slept
less than six hours a night were 55 more likely to be obese and this isn't just a coincidence when we
get a poor night's sleep our hormones that are responsible for metabolism and hunger signaling
get thrown totally out of whack we all live in accordance with a 24-hour internal clock
that regulates several functions within the body everything from our sleep wake
cycle to our metabolism this master clock is located in the hypothalamus in the brain
and keeps track of time through external cues such as light and darkness and meal timing when
we don't or don't get these cues hormones are released accordingly so in today's video we're
going to be talking about the different hormones that are affected when we get a poor night's sleep
how these contribute to weight gain and what you can do to improve your sleep
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
videos on a high fat nutrient dense way of eating if you like this video please give it a thumbs up
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facebook and now tik tok where i shoot new posts every single day today's video is sponsored by
emma sleep their signature emma comfort mattress is made from specifically zoned memory foam that
ensures proper hip shoulder and spinal alignment and it was the top scoring mattress by choice in
2021 they are currently running a promotion to celebrate world sleep day where you can save 55
off their products and if you use code hckait at checkout you will save an additional five percent
head to hckait.com forward slash i'm asleep to check it so as i said before today we are
talking about sleep hormones and weight gain we're going to be talking about five main hormones that
are impacted by a lack of sleep some of these hormones increase and some of them decrease
and these changes work against us if we're trying to lose weight or even maintain weight so
we're going to start off talking about these five different hormones and the role they play and then
we'll get into some tips on how you can improve your sleep if that's something you struggle with
ghrelin the first hormone affected is ghrelin ghrelin is known as the hunger hormone and it
is known for stimulating appetite when we do not get enough sleep ghrelin is consistently higher
throughout the day up to 15 percent meaning we're 15 more hungry throughout the entire day
and i'm sure almost all of us have experienced this i know that when i get a poor night's sleep i
am so hungry the next day my stomach is like a bottomless pit and i think it's pretty
obvious how this ties in with our weight if we're hungrier we're going to eat more
leptin the second hormone affected is leptin leptin is essentially the opposite of ghrelin
whereas ghrelin is responsible for signaling us to eat leptin is responsible for signaling us
when we are full it is also referred to as the satiety hormone as it decreases hunger it is
made mainly by our fat cells and tells our brain that we have enough stored fat and we don't need
to eat anymore when we do not get enough sleep however leptin can decrease up to 15.5 percent
and again i think it's pretty evident how this can contribute to weight gain insulin next hormone
affected is insulin i talk a lot about insulin and insulin resistance on my channel so most of you
should be pretty familiar with it and sleep or a lack of sleep i should say can impact this hormone
as well of course when we eat or don't eat insulin levels adjust accordingly but not getting enough
sleep can also impact insulin levels studies have shown that just one night of sleep deprivation
can make us temporarily insulin resistant which leads to elevated levels of insulin circulating
insulin resistance means that the cells in our body are not responding to insulin correctly
usually this happens after a long period of time where insulin is elevated and one of
the consequences of insulin resistance even if it's only temporary is that high insulin causes
us to store more fat of course this is a problem for someone who is normally pretty metabolically
healthy but if you are already insulin resistant this is only going to make the problem worse
human growth hormone and then we have human growth hormone human growth hormone is released
during deep sleep when we do not get enough total sleep or when our sleep is broken we are
probably also cutting our deep sleep short this hormone allows our tissues to grow and to repair
it can also help you to lose weight by the actions of two enzymes the first being lipogenesis
which human growth hormone inhibits lipogenesis is fat accumulation and human growth hormone
inhibits this while also encouraging the body to use fat for energy over glucose
human growth hormone also seems to have the biggest impact on fat stored in our abdomen the
second enzyme is hormone sensitive lipase which human growth hormone assists hormone sensitive
lipase is the breakdown of stored fat to use for energy fasting also increases human growth hormone
which i think is why so many people who start intermittent fasting have such great results for
weight loss even if they're still eating the same amount of food just in a more condensed window
if you want to know more about intermittent fasting i won't get too into that today but i'll
link another video that i have up above cortisol and finally we have cortisol which is a hormone
you've probably heard about before it is also known as the stress hormone cortisol increases
when we are sleep deprived and this happens for two reasons number one it increases our hunger and
in particular our cravings for sugar and number two it signals our bodies to store energy as fat
instead of using it immediately so as you can see having a poor night's sleep can have a pretty
immediate impact on our weight and also on our overall health if you've hit a weight loss plateau
or just can't figure out why you can't lose weight sleep might be the missing link so what can you
do to improve your sleep here are my top four tips number one optimize your sleep environment
your sleep environment includes everything from the temperature of the room to the mattress you're
sleeping on and that is where today's sponsor emma sleep comes in emma sleep was originally
founded in germany but due to its popularity it has since expanded to 21 countries including
australia and new zealand the emma comfort mattress provides optimal spinal alignment
through its patented 5-zone memory foam technology no matter your sleeping position the emma comfort
mattress gives you the support you need for a good night's sleep i've been sleeping on the
emma comfort mattress since january and let me tell you it far exceeded my expectations
i've ordered other mattresses online before and let's just say i was less than impressed
but i'm asleep it's blown me away one thing i really like about it is let's say you share a
bed with someone who moves around a lot in their sleep or maybe you have two cats who
sometimes decide that the middle of the night is the best time to chase each other around
the emma comfort has motion isolation which means you won't even notice other movement on the bed
resulting in an uninterrupted restful sleep and of course the topic of today that uninterrupted
sleep is going to keep your hormones happy as i mentioned earlier in the video world sleep day was
march 18th so to celebrate emma sleep is offering 55 off their products and if you use code
hckate at checkout you can save an additional five percent and with emma sleeps 100 night trial
you can feel confident testing out this mattress knowing that if for some reason you don't like it
you can send it back entirely free but i absolutely know you're gonna love it
click the link in the description box down below to check it out thanks again to emma sleep for
sponsoring this video number two manage light exposure i mentioned at the start of this video
how our bodies operate on a 24-hour clock and one of the key signals for a circadian rhythm is
light when we're exposed to natural light in the morning and throughout the day this signals our
body that it is daytime and that we need energy to stay awake when the sun sets in the evening
and there is no more light this signals our body it is almost time to go to sleep now when we mess
with either of these cues either we don't get enough natural light throughout the day or we're
exposed to too much blue light specifically after sunset this can mess with their sleep blue light
is emitted off our electronic devices and i know most of us are guilty of staring at these things
late into the evening and into the night and this light signals our body that it's daytime
and it suppresses melatonin so aside from getting rid of your electronics after sunset
another thing you can do to help with this is to pop on a pair of blue light blocking glasses pop
these on after sunset and 100 of blue light will be blocked meaning your sleep wake cycle will not
be thrown off by the blue light around you number three eat at the right time the most important
meal as it relates to your sleep is the last meal of the day you want to have this last meal three
to four hours before you plan on going to sleep this gives your body enough time to digest so
by the time you want to go to sleep your body can focus on repair and building of your tissues and
not on digesting food number four be consistent tip number four my final tip is just to be
consistent try to go to bed at the same time every night and wake up at the same time every morning
this can have a huge impact way bigger than most of us realize anyways guys that's all i have for
you today let me know in the comment section down below if you notice any changes to your hunger
after you have a poor night's sleep like i said i 100 do and make sure to check out emma sleep
and their world sleep day sale the link to that will be in the description box down below i hope
you guys enjoyed this video if you did you might also like my video where i do a full review on the
emma comfort mattress i did that over on my vlog channel so you can check that out here if you want
to catch up on my most recent upload you can find it here and if you want to check out my keto diet
and carnivore diet coaching programs you can find this here thanks guys i'll see you next time bye