Healthy Living

[Updated] Sleep and Appetite: The Weight Loss Power Couple

sleep and appetite connecttion

Everyone loves a power couple.

In fact, we love them so much that we give them catchy mashed-up names to make them seem even more glamorous and appealing.

You know what I’m talking about…

Brangelina. Billary. Kimye. Bennifer. (That one’s so great it’s been used twice).

Well, I’ve decided it’s time for a weight loss power couple to be front and center in the battle of the bulge. Are you ready for it?


I know. It sounds about as ridiculous as any other mashed up name, but in all seriousness, the relationship between sleep and appetite is about as good as it gets when you’re looking for an easy tool to help you slim down faster.

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IdealTrim works to reduce hunger and cravings when you need it most. Simply take before a meal when you need extra appetite and hunger control!

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You probably didn’t know, but the amount of sleep you get has a direct influence on how much you eat. When you make a conscious effort to get enough sleep you’re winning a major battle in the weight loss war.

Experts agree that the magic number is 7-9 hours of sleep a night. If you’re not consistently getting that many hours of shut eye, it’s time to make a change!

As a mom of three busy boys, a wife, personal trainer, and business owner, I know first-hand how difficult a simple thing like sleeping enough can be.

Some days I’m tempted to stay up later to get more done, but the fatigue and hunger I feel the next day hardly makes it worth it.

Let’s talk a minute about the relationship between hunger and lack of sleep and a solution for when your hunger get the best of you.

What Makes Me Hungry?

kami making a meal in the kitchen

Now I wouldn’t do any power couple justice without talking about the hormones involved because let’s be honest, that’s where things get interesting. When looking at your SLAPPETITE, you have two major hormones that come into play:

LEPTIN is a hormone made by fat cells. It helps reduce your appetite. Think about it: a hormone that helps control food intake is a good hormone to have on your side!

GHRELIN is also known as the hunger hormone. It increases your appetite and plays a key role in weight gain. That one doesn’t require much thinking. You really don’t want ghrelin to get out of hand.

I’m glad you met those two little guys because they are going to come up a lot as we talk about the research that backs up their importance in weight loss. According to Psychology Today, “Too much or too little sleep alters appetite and wreaks havoc on hunger-related hormones.”

Does Sleep Really Matter?

A 2013 study at Colorado University showed just how dangerous too little sleep is to your diet. The 2-week study followed 16 young adults with healthy bodies. Each participant was given 3 days to establish a baseline and then spent five days in a sleep-deprived state and 5 days with a normal (approximately 9 hours) sleep cycle.

Over the testing period every participant was given larger than normal meals and plenty of healthy and unhealthy snacks options. The frightening results showed that those getting 5 hours or less per night gained an average of 2 pounds in 5 days. Additionally, both leptin and ghrelin (remember those guys?) hormone levels changed, which altered participants’ control over their appetites.

Eve Van Cauter, a leading sleep expert and Director of Sleep, Chronobiology, and Neuroendocrinology Research at the University of Chicago says, “There’s no doubt that insufficient sleep promotes hunger and appetite, which can cause excessive food intake resulting in weight gain.” Dr. Van Cauter has performed several sleep studies where the results consistently showed lower amounts of leptin (the good guy that suppresses appetite) and higher amounts of ghrelin (the bad guy that makes you hungry) in sleep-deprived participants.

And that’s not all. A lack of sleep also contributes to:

  • Higher calorie intake (like about 300 more calories per day).
  • Increased cravings for high-fat foods.
  • More snacking (especially late at night).
  • Less physical activity.
  • Less impulse control.

Top Tips To Get Your Sleep

Hopefully, you’ve learned a little something about your SLAPPETITE today, because unlike the Bennifers of the world, sleep and appetite are a power couple sure to be working happily together forever as they help you achieve your weight loss goals and dreams.

So now that you know the importance of sleep and weight loss, here are some sleep tips!

  • Go to sleep and wake up at the same time each day, even on weekends. Getting on a schedule will help you fall asleep and wake up easier.
  • A couple hours before bedtime, avoid blue light. This interferes with the bodies melatonin production which is what makes you sleepy.
  • If you struggle to stay asleep, try keeping the temperature in your house a little cooler. Studies show the optimal sleep temperature is about 65 degrees.
  • If a busy mind often keeps you up, try a bedtime routine to wind down. My favorites are a little yoga or meditation!

Final Advice

For days when you don’t get enough sleep and when hunger seems untamable, there’s IdealTrim!

IdealTrim is a great product to help control hunger. It’s awesome for nighttime cravings because there’s no caffeine! Take it before dinner to reduce overeating or after dinner to reduce snacking and hunger.

Try IdealTrim and get control of that appetite today!


Kami Price

Kami Price

Head Trainer & Nutritionist

Kami Price is the Head Trainer for IdealShape. She is a NASM Certified Personal Trainer, a Pn.1 Certified Nutrition Coach, and Certified Yoga Instructor. Kami has been in the fitness world for over 10 years and prior to joining IdealShape owned one of the biggest private gyms in Utah.

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