A hormone that tells your brain you’re full. Lack of sleep reduces the amount of this hormone, making it harder to feel satisfied after eating.
Leptin is like your body’s natural appetite regulator. When you eat, fat cells release leptin into your bloodstream, signaling your brain that you’re full and should stop eating. However, if you don’t get enough sleep, your body produces less leptin, making it harder to feel satisfied after meals. This can lead to overeating and weight gain.
To make leptin work for you, start by prioritizing good sleep habits. Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Create a relaxing bedtime routine—avoid screens and bright lights before bed, and consider activities like reading or taking a warm bath to help you wind down.
Eating a balanced diet also supports leptin function. Include plenty of fruits, vegetables, lean proteins, and whole grains in your meals. Avoid highly processed foods and sugary snacks, which can disrupt your body’s natural hunger signals.
Exercise regularly to boost your overall health, which can help regulate your hormone levels, including leptin. Activities like walking, cycling, or even dancing can be enjoyable ways to stay active.
By focusing on quality sleep, balanced nutrition, and regular exercise, you can help your body use leptin effectively, making it easier to manage your weight and feel satisfied after meals.
How does lack of sleep affect leptin levels and appetite control?
