The Sleep-Weight Gain Connection

alone bed bedroom blur
POOR SLEEP IS CORRELATED WITH POOR HEALTH OVERALL.

SLEEP DEPRIVATION AND WEIGHT GAIN – WHAT’S THE LINK?

There may not be an obvious link between sleep deprivation and your weight, but more and more research is showing just how important sleep is for your mood, mental performance, overall health and wellness, and especially when it comes to maintaining a healthy weight.

Many studies show that people who have a short sleep duration simply weigh more. And, in fact, as the levels of chronic (long-term) sleep deprivation have increased over the past 50 years, so have the growing epidemics of being overweight or obese.

And many studies now agree that lack of sleep is an “independent” risk factor (i.e. a direct risk) for weight gain and obesity.

Especially for women.

One large analysis of 45 studies which included over 600,000 people says, “studies from around the world show a consistent increased risk of obesity amongst short sleepers in children and adults.” The increased risks were 89% for children and 55% for adults.

The overall data in that study suggests that a reduction in one hour of sleep per day would be associated with about 1.4 kg in additional weight.

Right now, 40% of American adults say that they get less than 7 hours of sleep per night, and 7 hours is the minimum recommended nightly sleep, with 9 being the maximum.

HOW SLEEP DEPRIVATION LEADS TO WEIGHT GAIN

Overall, there are two main ways (with two factors each) that we think that lack of sleep
contributes to weight gain and obesity.

First, it increases calorie intake in two ways.
● It allows more time available to eat; and
● It messes with your hunger hormones.

Second, it decreases your ability to burn off calories in two ways.
● It can slow your metabolism; and
● It can cause fatigue and, therefore, reduced physical activity.
Let’s talk about all four of these factors.

 

woman wearing pink knit top opening refrigerator
FRIDGE INVESTIGATIONS…?

LACK OF SLEEP INCREASES TIME AVAILABLE TO EAT

Some researchers suggest that the longer the time you’re awake, the more opportunity you have to eat, or more specifically, to snack. In fact, some studies have shown that these tend to be nighttime snacks.

And guess what many sleep-deprived people tend to snack on at night?
You guessed it…high-fat, sometimes high-carb, and less protein and fibre snacks.
Which, of course, can lead to weight gain.

And, at least one study shows that eating at night increases the time it takes (healthy people) to fall asleep. Especially for women. So there is a bit of a “vicious cycle” in play here.

 

turned on laptop on bed
NO LAPTOPS IN BED.

LACK OF SLEEP MESSES WITH YOUR HUNGER HORMONES
Many people who sleep less tend to eat more calories throughout the day. And not only due to increased time available for snacking, but also because of how lack of sleep can mess with the hormones that control both hunger and appetite.

How does this happen?

This is a “double-whammy” because some studies show that lack of sleep not only increases the stomach’s hunger hormone “ghrelin” (making you hungrier), but it also decreases the fat tissue’s fullness hormone “leptin” (making you feel less full).

These changes can clearly lead to more eating, and eventually weight gain or even obesity.

It’s possible that this is a natural mechanism that our body uses to make sure we get enough food for longer waking times. But this doesn’t always serve us well, as it tends to make us “overshoot” our energy needs and take in a bit more than we actually need.

woman measuring her waist
ITS NOT JUST ABOUT WHAT YOU EAT

LACK OF SLEEP MAY SLOW YOUR METABOLISM
Research is just emerging on this topic, but it seems to show that sleep deprivation can lower your “energy expenditure” and body temperature?

This means that your body may naturally burn less fuel at rest during the days when you’re sleep deprived.

When you burn less, you store more.

LACK OF SLEEP REDUCES EXERCISE
You know how tired you feel after not getting enough sleep?

This is the fourth way that lack of sleep affects weight.
By increasing fatigue, sleep deprivation can reduce the motivation to exercise.
And when you’re burning less fuel at rest (slower metabolism), and less likely to exercise, you’re at risk of gaining weight.

man lying on rubber mat near barbell inside the gym
NOT PRODUCTIVE.

WANT TO KNOW THE GREAT NEWS?

Lack of sleep is considered a “modifiable risk factor”.

This means that, although it increases our risk for obesity, we have some power over it.
How well you sleep and how much sleep you get is something that you can improve by putting into place some tips and making them regular habits.

Good sleep habits may improve your metabolism and help you to avoid other bad habits and weight gain.

Good sleep practices, practices to improve the quality of our sleep, are referred to as Sleep Hygiene. For more on the specific ways you can improve your sleep, check out my Sleep Hygiene post that I will post in a couple of days.

Until then, sleep well!

xox

Dana

 

REFERENCES
Cappuccio FP, Taggart FM, Kandala N-B, et al. Meta-Analysis of Short Sleep Duration and
Obesity in Children and Adults. Sleep. 2008;31(5):619-626.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/
Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011 Dec 15;7(6):659-64. doi: 10.5664/jcsm.1476.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/

Dashti HS, Scheer FA, Jacques PF, Lamon-Fava S, Ordovás JM. Short sleep duration and
dietary intake: epidemiologic evidence, mechanisms, and health implications. Adv Nutr. 2015 Nov 13;6(6):648-59. doi: 10.3945/an.115.008623. Print 2015 Nov.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642416/
Di Milia L, Vandelanotte C, Duncan MJ. The association between short sleep and obesity after controlling for demographic, lifestyle, work and health related factors. Sleep Med. 2013 Apr;14(4):319-23. doi: 10.1016/j.sleep.2012.12.007. Epub 2013 Feb 16.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/23419528
Lucassen EA, Rother KI, Cizza G. Interacting epidemics? Sleep curtailment, insulin resistance, and obesity. Ann N Y Acad Sci. 2012 Aug;1264:110-34. doi: 10.1111/j.1749-
6632.2012.06655.x. Epub 2012 Jul 24.                                                                                       LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418485/
Markwald RR, Melanson EL, Smith MR, et al. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences of the United States of America. 2013;110(14):5695-5700. doi:10.1073/pnas.1216951110.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619301/
McHill AW, Wright KP Jr. Role of sleep and circadian disruption on energy expenditure and in metabolic predisposition to human obesity and metabolic disease. Obes Rev. 2017 Feb;18 Suppl 1:15-24. doi: 10.1111/obr.12503.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28164449
Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008 Mar;16(3):643-53. doi: 10.1038/oby.2007.118. Epub 2008 Jan 17.
LINK: http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.118/full
Shlisky JD, Hartman TJ, Kris-Etherton PM, Rogers CJ, Sharkey NA, Nickols-Richardson SM.
Partial sleep deprivation and energy balance in adults: an emerging issue for consideration by dietetics practitioners. J Acad Nutr Diet. 2012 Nov;112(11):1785-97. doi:
10.1016/j.jand.2012.07.032.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/23102177/
Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec;1(3):e62. Epub 2004 Dec 7.
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About Dana Green Remedios

Holistic Nutritionist

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