How Much Sleep Do You Need When Losing Weight?

Lack of sleep wreaks havoc on your health and can even increase your waistline, according to a 2004 study in the Annals of Internal Medicine. About one-third of adults say they don't get enough sleep to function at their best, according to the National Sleep Foundation. Sleep needs vary according to the individual. Adults typically need seven to nine hours of sleep a night, according to the National Sleep Foundation. Some people need more sleep than others of the same age.

Function

Sleep enhances learning and memory, regulates mood and is essential to energy level, according to the National Sleep Foundation. Basal sleep need refers to the basic amount of sleep a person needs to function and be healthy and happy. Sleep debt refers to the accumulated sleep that has been lost by not sleeping enough. Unresolved sleep debt can lead to feelings of sleepiness even if you meet your basal sleep need.

Impact

Inadequate sleep leads to decreased leptin levels and increased ghrelin levels, contributing to increased appetite, according to a 2004 study in the Annals of Internal Medicine. Leptin and ghrelin are hormones that regulate appetite. Leptin signals to the brain to reduce appetite and burn more calories. Ghrelin increases hunger, slows metabolism and decreases the body's ability to burn fat.

Additionally, the psychological effects of hunger are similar to the effects of sleep deprivation. Sometimes people get the two sensations confused, according to the National Sleep Foundation, and turn to food to make up for lack of sleep.

Weight Maintenance

Sleep deprivation may be associated with weight gain. In a 2006 study in the "American Journal of Epidemiology," women who slept five or six hours each night gained more weight than those who slept seven hours. These results occurred regardless of baseline weight. The researchers suggested that metabolic effects may have been to blame for the weight gain, but recommended that further research determine the mechanism. People who want to keep ghrelin and leptin levels stable and maintain their weights should aim to meet basal sleep needs each night.

Considerations

In studies of sleep duration and body weight, the definition of "normal" sleep duration varies from at least six hours to at least nine hours of sleep, according to a 2008 review in the journal "Obesity." Though research varies on how much sleep is needed to prevent weight gain, the studies reviewed uniformly showed that fewer than six hours of sleep is associated with weight gain.

Recommendations

To determine how much sleep you need, pay attention to your energy and hunger levels. If you notice that six hours of sleep makes you hungry and listless, increase your sleep until you feel rested and energetic, with a normal appetite. Make sleep a priority in your life. Pay off your accumulated sleep debt by sleeping a little extra each night until you resume normal energy levels.

Keep an eye on caffeine intake. Drinking too many caffeine-containing beverages can affect your ability to fall asleep at night.