The lack of sleep has been shown to change hormone levels in the body. As sleep decreases, the adrenal gland produces more of the hormone cortisol. It regulates appetite and when its levels increase people continue to feel hungry despite being full. Lack of sleep also causes levels of growth hormone to decline. This reduces muscle mass and strength, increases fat tissue, and weakens the immune system. Insulin is a hormone produced by the pancreas to carry sugar (glucose) from the blood to the muscles and other tissues within the body. Insulin levels increase when the body does not get enough sleep. Because insulin causes sugars to be stored as fats, increased insulin makes weight control difficult. Sleep deprived individuals often eat candy or cookies when they feel their energy level dropping. As their blood sugar rises, energy returns, but the unneeded calories are converted to fat. Tired people burn fewer calories because they lack the energy to exercise or work out intensely. They may exercise the same duration as a rested person, but they will burn fewer calories. Getting enough sleep reduces the effects of increased cortisol levels.
Wayne Mcgregor has a degree in nutrition and dietetics, a diploma in fitness training, and a wealth of experience in helping people to lose weight and build muscle. His website provides hundreds of free weight loss articles, sample diets, tools and charts of calorie content of different foods.
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