(31-01-11) Healthy sleep cycles balance hormones and burn fat

by Dr. David Jockers, citizen journalist


(NaturalNews) It is no secret that our society struggles with weight loss
resistance. Researchers at John Hopkins University estimate that by the year
2015 over 75% of Americans will be overweight with a staggering 41% being
obese. Many people claim the country's propensity to overeat and indulge on
junk food on a lack of will power; however, science is now showing it may be
related to our hormones. New research is showing that healthy sleep cycles have
been shown to balance the hormones responsible for food cravings and
overeating.

Ghrelin is a hormone that is produced by the stomach during times of famine.
This hormone, isolated and named in 1999, stimulates hunger and digestive
function. When we fast for several hours, our body begins to increase ghrelin
production which interacts with the neurons in the metabolic control center of
our hypothalamus, and we begin to feel hungry.

Leptin is a hormone secreted by our fat cells that interacts with the
hypothalamus and creates feelings of satiety that shut down our hunger center.
When we fast, ghrelin levels rise. When we eat, insulin and leptin levels rise
and ghrelin levels drop. Higher levels of ghrelin have been associated with
cravings for sugar-rich, calorie-dense junk food.

Many people go on calorie restricted diets in order to lose weight. However,
calorie restriction leads to dramatic increases in ghrelin secretion. This
results in uncontrollable hunger and eventual over-eating. This is the hormone
responsible for the classic starvation-binge cycle that ruins so many weight
loss pursuits. This is also why deprivation based weight loss programs have a
very poor long-term success rate.

Sleep may be the Most Important Lifestyle Factor for Weight Loss. Researchers
at Stanford University found that people who sleep 5 hours or less per night
had a 15% greater amount of ghrelin and 15% less leptin than those who slept 8
hours a night. Another study showed that sleep deprived individuals had a
significantly greater craving for carbohydrate rich junk food.

Leptin and ghrelin work as a check and balance system to control feelings of
fullness & hunger. Poor sleep cycles drive leptin down and increase ghrelin.
This drives the individual to have less satisfaction after eating and instead
to crave more food leading to weight gain. Overtime the individual will become
leptin resistant, which virtually shuts down the body's ability to effectively
burn fat. The sleep hormone melatonin has been shown to help heal leptin
receptors and restore normal leptin sensitivity, which is critical for healthy
weight loss and fat burning mechanisms in the body. Sleep deprived individuals
do not secrete enough melatonin to restore normal leptin function.

Sleeping has also been shown to enhance human growth hormone (HGH) secretion,
which is our body's natural anti-aging hormone. HGH secretion switches our
metabolism to burn fat, build muscle, & boost immunity. Elevated insulin levels
are antagonistic to HGH. Therefore, eating food (particularly carbohydrate rich
food) before we sleep at night is detrimental to our efforts to effectively
burn fat.

Keys to a Good Night Sleep:
1) Do not eat within 3 hours of sleep
2) Eat low carbohydrate meals throughout the day and particularly at night.
3) Keep your bedroom cool (around 70 degrees F)
4)Light inhibits melatonin secretion so keep your bedroom as dark as possible.
5) If you must eat before bed - have good fat/protein such as a shake with
coconut milk, almond butter, cinnamon, & stevia.
6)Regular movement throughout the day helps burn off metabolic waste in
muscles and cells allowing the body to relax more effectively.
7)Avoid caffeine and stimulants after 3pm

Sorces:
http://www.healthguidance.org/entry...
http://www.natural-weight-loss-myth...
http://www.vrp.com/weight-managemen...
http://www.reuters.com/article/idUS...

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