Sleep and weight loss go hand in hand. If you're not getting enough sleep, you may be counteracting your efforts to lose weight. An October 5, 2010 study published in the journal Annals of Internal Medicine states that sleeping less than 8 1/2 hours a night may hamper your body's ability to lose fat.
The Study
The study, conducted by Dr. Plamen D. Penev, an assistant professor of medicine at the University of Chicago, and fellow researchers, focused on comparing the weight-loss results of 10 overweight adults when given different sleep regimens. Both were given a low calorie diet, but the first group was allotted only 5 1/2 hours for sleep. The second group was given 8 1/2 hours of sleep. While both groups lost the same amount of weight, the study showed that participants of the group who got less sleep lost muscle mass, not fat. Aside from other detrimental effects, losing muscle mass eventually results in a slower metabolism.
Facts About Sleep and Weight Loss
Getting enough sleep means getting anywhere between seven and nine hours of sleep every night. The amount of sleep required varies on an individual basis, but most experts agree that certain factors can change your sleep requirements, according to MayoClinic.com. If you've experienced sleep deprivation, are pregnant or elderly or have poor sleep quality, with frequent waking or sleep interruptions, your sleep needs can change. When you don't get enough sleep, your body slows down its production of the hormone leptin and increases production of another important hormone, ghrelin. According to author Suellen May in her book, "Weight-Loss Drugs," decreased leptin production can lead to overeating, as it is the hormone responsible for letting your brain know that you've had enough to eat. Increased levels of the hormone ghrelin are responsible for an increased sense of hunger.
Diet Matters
You're obviously not going to lose weight simply by raising the number of hours you sleep each night. Increasing your level of cardiovascular activity, decreasing your caloric intake, implementing a stress management program and drinking plenty of water are crucial parts of healthy weight loss. Cutting back calories is one of the most important components of weight loss. According to the University of Maryland Medical Center, you need to cut out around 500 calories a day to lose one pound per week. Try using an online calorie counter to help you keep track of the number of calories you take in each day.
Warning
Consult your doctor if you're having trouble sleeping. Occasional sleeplessness is normal, but chronic insomnia is a sign of a sleep disorder. According to Medline Plus, sleep disorders also include sleep apnea, characterized by breathing problems while you sleep; restless legs syndrome, where you have tingling feelings in your legs that prevent you from sleeping; or another type of sleep disorder known as a parasomnia. Psychiatric conditions such as depression and anxiety can also result in sleep disturbances. Your doctor can help to determine the underlying cause of your sleeping problem and suggest methods of resolving it.
References
- "Annals of Internal Medicine"; Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity; Arlet V. Nedeltcheva, MD et al; October 5, 2010
- MayoClinic.com: How Many Hours of Sleep are Enough?
- "Weight-Loss Drugs"; Suellen May; 2009
- University of Maryland Medical Center: Common-Sense Strategies to Long-Term Weight Loss
- Medline Plus: Sleep Disorders
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