Exercise and diet are the two lifestyle changes most often mentioned when people talk about weight loss plans. The amount of sleep you get is usually not considered, but there is evidence to support the concept that sleep deprivation will inhibit your weight loss. Seven hours per night for adults and nine to ten hours for children and adolescents is considered the general requirement, and research shows a correlation between inadequate sleep and weight gain.
Sleep More, Weigh Less
The Hordaland Health Study conducted by B. Bjorvatn and associates looked at the effect of sleep on metabolism and body weight. The sleep pattern of a group of 8860 subjects age 40 to 45 years was cross referenced with body weight, and the results indicated that those who slept less were more likely to be overweight.
Sleep Less, Eat More
A 2004 study by K. Spiegel et. al. examined the appetite and hunger ratings of 12 healthy young men both with and without sleep restriction. The results showed a 24 percent increase in hunger and a 23 percent increase in appetite after sleep deprivation. These results suggest that you are likely to eat more if you do not get enough sleep, and the additional calories will contribute to weight gain.
Sleep and Your Hormones
The Spiegel study reported that the hormone leptin suffered an 18 percent reduction in the amount being produced, while the hormone ghrelin increased production by 28 percent. Leptin informs the brain that food consumption can cease, while ghrelin causes you to feel hungry. The longer sleep deprivation continued, the more likely subjects were to choose candy, cakes and cookies over more healthy choices such as vegetables and dairy products. Leptin is also associated with increased activity and ghrelin with decreased activity levels. Eating more, choosing higher calorie foods and being less active will increase your risk of gaining weight.
Sleep Affects Metabolism
In a June 2007 publication Dr. Kirsten Knutson reviewed scientific literature and proposed three pathways for sleep loss leading to weight gain. These included appetite up-regulation, lower energy expenditure and alteration in glucose metabolism. The change in the way the body uses glucose leads to insulin resistance, which Knutson suggests could lead to weight gain. In light of the research findings, getting adequate sleep will help you reach your weight loss goals.
References
- "Journal of Sleep Research": The Hordaland Health Study, B. Bjorvatn et al, Mar 2007
- "Annals of Internal Medicine": Sleep Curtailment Increases Hunger, K. Spiegel et al, Dec 2004
- "Sleep Medicine Review": Metabolic Consequences of Sleep Deprivation, K. Knustson et al June 2007
- CBC News: Health Benefits of Sleep
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