The Leptin-Weight Loss-Sleep Connection

Good news!  Now it's easier than ever to lose weight – just get a good night's sleep!

Sleep science has shown for some time that people who don't get enough sleep at night tend to be heavier and have a harder time losing weight. Now they may know the reason why. Researchers have recently discovered a link between sleep and the hormone leptin, which regulates many factors associated with weight loss.

What is leptin?

Discovered in 1994 at Rockefeller University, leptin is a hormone that is mainly produced by fat cells. Leptin, from the Greek word Leptos, meaning thin, helps regulate both appetite and metabolism. Additionally, studies have shown that leptin can imitate some of the actions of insulin, thus helping to balance blood sugar levels. It has also been indicated in regulating the immune system, supporting healthy blood pressure, and increasing cognitive function. Obviously, leptin is an important hormone for many aspects of our health.  And sleep deprivation can affect our leptin levels, as you'll see below.

How can leptin help with weight loss?

By communicating directly with the central nervous system, leptin can decrease the "hunger signal" that the hypothalamus in the brain sends to the body. Leptin, in effect, is your body's own natural appetite suppressant. When your leptin levels are optimal, you tend to consume less food, as well as make healthier food choices. Therefore, fewer calories are taken in.

Additionally, leptin increases your metabolic rate, or energy level, while it also increases thermogenesis, or fat-burning capability. This increases your likelihood of being more active, as well as helps you burn more fat while doing so. Therefore, more calories are burned up.

At its most fundamental level, weight loss is a simple formula of reducing calories ingested and increasing calories expended. Having sufficient levels of leptin in our bodies therefore helps us on both counts, and it becomes easier to lose weight.

How is sleep related to leptin?

Studies at The University of Chicago and Stanford University have proven that subjects who had trouble sleeping had lower levels of leptin in their systems than those who received an optimal amount of sleep. Additionally, Dr. Scott Isaacs, M.D., who wrote The Leptin Boost Diet, remarks that in 99% of people with weight problems, their leptin system is out of balance.

When you sleep well at night, one of your body's many jobs is to re-calibrate the levels of your hormones, including leptin. After a good night of rejuvenative sleep, leptin and many other important hormones have had enough time to be replenished and are more likely to be back to optimal levels.

How can we best take advantage of the leptin-weight loss-sleep connection?

Sleep scientists have determined that the optimum amount of sleep for the majority of people is between 7 and 8 sleep hours per night. So many rejuvenative processes occur during deep sleep that it is imperative to your health to receive as much sleep as your body needs to restore itself.

Some sleep tips include doing your best to plan your daytime activities around your sleep schedule, and try to go to sleep at the same time every night, including weekends. Follow other tactics for better sleep such as decreasing food and beverages consumed within 3 hours of bedtime as well as limiting stimulating activities such as exercise and watching television.

When you find you are getting a good night's sleep every night, you may notice other sleep benefits as well, including weight loss! This is because your body has replenished its stores of leptin and balanced other hormones that regulate your levels of hunger, your energy, and even your mood.  You'll feel better, look better and have more energy, too!

What else can we do to increase our leptin levels?

You can assist natural leptin balance within your body by also making shifts in your diet and exercise levels. Eating smaller mini-meals more frequently throughout the day tends to help maintain the leptin system. Also, consuming higher volume and lower calorie foods like water-rich fruits and vegetables helps trigger satiety. Check out natural, nonprescription sleep aids as well.  Getting in a little bit of exercise every day, say 20 to 30 minutes, will also be very beneficial. Of course, most of us already know this is good advice – but it never hurts to hear it again!