let's talk about sleep & hormones!

did you know the quality and amount of sleep we get is related to the cravings and hunger cues we experience following day? to keep it basic, two hormones are responsible for how our bodies regulate our appetite after sleeping - insulin and cortisol. in this post I will address insulin and cortisol later.

insulin:

a slow, regulatory level of insulin is released while we sleep, prepping our bodies for the next day.

when we don’t sleep enough or have poor quality/fragmented sleep for even 1 night, our bodies experience insulin resistance the next day.

insulin resistance prevent insulin from properly regulating blood sugar levels, creating a build up of glucose in the blood.

as a result, we experience a spike in cravings for simple carbs like sugar, refined flours, candy, desserts, chips, fast food, etc. as our glucose levels become resistant to regulation by insulin.

what can we do?

1. if you havent had enough quality sleep, the best thing you can do for your blood sugar is to prioritize protein and healthy fats in your meals. prioritize eating a high-protein breakfast with healthy fats and complex carbs that is low in sugar to regain balance. be mindful of frequent snacking between meals, as insulin used periods of fasting to regulate blood sugar. acknowledge cravings mindfully - not going “all out” or giving in to each craving but finding a balanced way to incorporate something your body wants.

2. use the following night as an opportunity to get a good night sleep (7-9 consecutive hours of quality sleep) so your body is able to release the slow, regulatory level of insulin.

let's set oursleves up for a happier & healthier day!