Although the medical community is still investigating the complex relationship between sleep and weight, there are several possible links that highlight the potential benefits of weight loss, from a good night’s rest and the negative health effects of lack of sleep.
The link between sleep and weight loss
Numerous studies have shown that limited sleep and poor sleep quality can lead to metabolic disorders, weight gain and an increased risk of obesity and other chronic health conditions.
Can sleep deprivation increase appetite?
A common hypothesis about the relationship between weight and sleep includes how sleep affects appetite. While we often believe that appetite is just a matter of the stomach, it is actually controlled by neurotransmitters, which are chemical messengers that allow neurons (nerve cells) to communicate with each other. Neurotransmitters, ghrelin and leptin, are responsible for appetite.
Ghrelin promotes hunger and leptin contributes to the feeling of satiety. The body naturally increases and decreases the levels of these neurotransmitters throughout the day, signaling the need to consume calories.
In addition, several studies have also shown that sleep deprivation affects dietary preferences. People who lack sleep tend to choose foods high in calories and carbohydrates, thus favoring weight gain.
Does sleep increase metabolism?
Metabolism is a chemical process in which the body converts what we eat and drink into energy needed to survive. All our collective activities, from breathing to exercise and everything in between, are part of metabolism.
While activities such as exercise can temporarily increase metabolism, sleep cannot.
In fact, many studies have shown that sleep deprivation (insomnia, untreated sleep apnea, or other sleep disorders) usually leads to metabolic deregulation. Poor sleep is associated with increased oxidative stress, glucose intolerance (high blood sugar) and insulin resistance.
Extra time awake can increase the chances of eating and less sleep can disrupt circadian rhythms, leading to weight gain.
Tips for quality sleep when losing weight
Maintain a regular sleep schedule: Major changes in your sleep schedule or trying to fall asleep after a week, late at night can cause metabolic changes and reduce insulin sensitivity, facilitating the rise in blood sugar.
Sleep in a dark room: Exposure to artificial light during sleep, such as a TV or bedside lamp, cell phone use, is associated with an increased risk of weight gain and obesity.
• Do not eat immediately before bedtime: Eating slowly can reduce the success of weight loss efforts.
• Reduce stress: Chronic stress can lead to poor sleep and weight gain in a variety of ways, including eating food to deal with negative emotions.
In conclusion, if you are trying to lose weight, not getting enough sleep can “sabotage” your efforts. Lack of sleep is associated with poorer dietary choices, increased hunger and calorie intake, reduced physical activity and, ultimately, weight gain.
If your weight loss efforts are not working, it may be time to reconsider your sleeping habits.
Although individual needs vary, most adults need about 7-9 hours of sleep a night. The rest you need can make a difference by helping you achieve your weight loss goals.
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