While lack of sleep has been a well-known trigger for decreased immune function and mental clarity, it appears to affect weight as well. While using one strategy in isolation, such as getting more sleep, will not suffice in terms of achieving a healthy weight, research indicates that getting enough sleep should take priority if you are trying to slim down.
Regulation of Hormones that Influence Weight
The amount of sleep you get can significantly impact the production of hormones -- chemicals that regulate every process in your body -- including those that influence your weight. A 2004 study conducted at the University of Chicago found healthy male subjects who only slept four hours for two nights in a row experienced a 28 percent increase in the appetite-stimulating hormone ghrelin and an 18 percent drop in leptin, which lets the brain know when you are full. Getting adequate amounts of sleep -- seven to eight hours a night -- can keep these hormones properly balanced.
Sleep, Appetite and Food Choice
Research indicates that getting adequate amounts of sleep might head off an increase in appetite and influence the selection of foods that can derail your weight loss efforts. The Chicago study also found the study participants reported a 24 percent increase in appetite and an increased craving for foods that can contribute to weight gain when eaten in excess such as sugary foods and drinks, salty foods like chips and starchy carbohydrates like bread and pasta. A study that appeared in the September 2010 issue of "Sleep" found that teenagers who slept less than eight hours a night ate more fatty foods than teenagers who slept at least this amount. The former group ate 2.2 percent more calories from fat. While this might not sound like a lot, a cumulative build up can lead to weight gain.
Sleep and Fat Loss
A study published in the October 2010 issue of the "Annals of Internal Medicine" found that the amount of sleep you get can affect the amount of fat you lose. 10 overweight adults were given a set calorie-controlled diet plan and observed for two 14-day periods. During the first 14 days, participants slept an average of 7 hours and 25 minutes, and slept 5 hours and 14 minutes during the second phase of the study. While participants lost the same amount of weight during both phases -- about 6.6 lbs. -- fat loss was significantly higher during the period of more sleep -- 3.1 lbs vs. 1.3 lbs. Losing body mass other than fat can hamper weight loss efforts by affecting metabolism.
Sleep Amount and Obesity Incidence
Dr. Jacob Tietelbaum, writing for the Huffington Post, says your risk for obesity rises by 30 percent if you get less than seven hours of sleep a night. The University of Chicago Medical Center says research has shown people who report sleeping less than four hours a night were 73 percent more likely to be obese.
References
- Huffington Post: Sleep And Weight-Loss: They Are More Connected Than You Think Jacob Teitelbaum M.D. February 2011
- Science Daily: Sleep Loss Limits Fat Loss
- Science Daily: Less Is More: Teens Who Sleep Less Eat More Fatty Foods and Snacks, Study Shows
- University of Chicago Medical Center: Sleep Loss Boosts Appetite, May Encourage Weight Gain
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