The quantity of time Americans spend sleeping has been progressively declining for several decades, as has the self-reported quality of that sleep. The average body mass index (BMI) of Americans grew throughout a large portion of the same time period, showing a trend toward larger body weights and elevated rates of obesity.
Many studies started speculating about possible links between weight and sleep in reaction to these changes. Insufficient sleep and poor sleep quality have been linked in numerous studies to metabolic abnormalities, weight gain, an increased risk of obesity, and other chronic health concerns.
Although there is ongoing discussion about the precise nature of this association in the medical profession, the available data indicates a favorable correlation between sound sleep and healthy body weight.
The precise nuances of the relationship between weight and sleep are still mostly unknown. In the intention of bettering our knowledge of the connection between weight and sleep and reducing obesity, a number of theories propose directions for further investigation.
Does Sleep Boost Metabolic Rate?
The body uses the chemical process of metabolism to transform the food and liquids we consume into the energy we need to live. The metabolism includes every single one of our group activities, including breathing, working out, and everything in between. Sleep cannot temporarily enhance metabolism, but activities like exercise can. The rate of metabolism really decreases by roughly 15% when you sleep, peaking in the morning.
Numerous research have actually revealed that metabolic dysregulation is frequently brought on by sleep deprivation, which can be brought on by self-induction, insomnia, untreated sleep apnea, or other sleep disorders. Increased oxidative stress, glucose intolerance (a condition that can lead to diabetes), and insulin resistance are all linked to poor sleep. More time spent awake could mean more opportunity to eat, while less sleep could mean disruptions of circadian rhythms, leading to weight gain.
Can Sleep Deprivation Increase Appetite?
One popular theory on the relationship between weight and sleep is that sleep has an impact on appetite. While we typically think of appetite as merely a question of stomach grumbling, it is actually governed by neurotransmitters, which are chemical messengers that allow neurons (nerve cells) to connect with one another.
It is believed that leptin and ghrelin neurotransmitters are crucial for appetite. Leptin helps people feel full while ghrelin encourages hunger. These neurotransmitter levels fluctuate normally throughout the day, alerting the body to the need to eat calories. The body’s control of these neurotransmitters may be impacted by sleep deprivation.
In one study, males who slept for four hours had higher ghrelin levels and lower leptin levels than those who slept for ten hours. In persons who are sleep deprived, this imbalance of ghrelin and leptin may cause an increase in appetite and a decrease in sensations of fullness.
Additionally, numerous studies have shown that sleep loss has an impact on eating preferences. People who lack sleep frequently select diets that are heavy in calories and carbohydrates. Orexin, a neurotransmitter that several sleep medications target, and the body’s endocannabinoid system are two further theories explaining the link between sleep and increased appetite. Many scientists think that further research is required to fully understand the neurobiological association between sleep disorders and neurotransmitter dysregulation.
How is Sleep Related to Physical Activity?
Losing sleep might leave you with less energy for physical activity and exercise. Sports and exercise can be less safe when you are exhausted, especially balancing exercises and weightlifting. Exercise is crucial to maintaining weight loss and good health, even if researchers are still trying to comprehend this connection.
Regular exercise can enhance sleep quality, particularly if it involves exposure to natural light. Even a brief stroll during the day may enhance sleep, but greater exercise can have a more notable effect. It is possible to increase daytime concentration and lessen daytime sleepiness by exercising for at least 150 minutes per week at a moderate to high level.
Sleeping While Losing Weight
A healthy weight loss plan must include getting enough, good sleep. Most notably, studies have revealed that skipping sleep while dieting will lessen weight loss and promote overeating.
How to Get a Good Sleep While Losing Weight
There are several strategies for enhancing sleep. Here are a few evidence-based suggestions for getting a better night’s sleep while dieting:
- Maintain a consistent sleep schedule: Significant changes in your sleep pattern or attempting to catch up on sleep after a week of late nights might alter your metabolism and impair your insulin sensitivity1, which makes it simpler for your blood sugar to rise.
- Sleep in a dimly lit space: An increased risk of weight gain and obesity has been linked to exposure to artificial light when sleeping, such as that from a TV or bedside lamp.
- Avoid eating just before bed: Eating after midnight may hinder your efforts to lose weight.
- Reduce Stress: Chronic stress may lead to poor sleep and weight gain in several ways, including eating to cope with negative emotions
- Be an Early Bird: People who stay up later tend to eat more calories and are more likely to gain weight. Compared to night owls, early risers may have a higher likelihood of maintaining weight loss.
Sleep and Obesity
It is well known that insufficient sleep increases the risk of obesity in children and adolescents, while the exact cause of this association is still up for discussion. Children who don’t get enough sleep may have the metabolic abnormalities we previously addressed, skip breakfast in the mornings, and eat more sugary, salty, fatty, and starchy foods.
Less is known about the research in adults. It is difficult for these studies to establish cause and effect, despite the fact that a significant study of prior research reveals that those who obtain less than 6 hours of sleep at night are more likely to be labeled as obese.
Depression and sleep apnea are two disorders that might become more common as a result of obesity. It is unclear if receiving less sleep in these studies leads to obesity, whether it causes people to get less sleep as a result of their obesity, or whether it’s a combination of the two. Although additional research is required to fully understand this relationship, physicians advise enhancing sleep quality for managing adult obesity.
RELATED: Obesity: 22 Easiest Way to Lose Weight Naturally?
Tricks and Suggestions for a Better Night Sleep
Sleeping in the modern world can be challenging, especially when your screens (computers, TVs, cell phones, and tablets) tempt you to stay up a bit later.
The fundamentals are quite easy:
- Turn off your TV, phone, and computer at least an hour before going to bed.
- Keep sleeping and having sex in your bedroom. Think of fun and release rather than work.
- Establish a bedtime routine. Big problems shouldn’t be addressed now. Take a warm bath, practice meditation, or read instead.
- Maintain a routine by rising and going to bed at the same times every day, even on the weekends.
- Keep an eye on your eating habits. Avoid consuming alcohol and large meals just before bed because they may create heartburn and make it difficult to fall asleep. And after 2:00 p.m., stay away from soda, tea, coffee, and chocolate. Your body can retain caffeine for five to six hours.
- Switch off the lights. Melatonin is a sleep-inducing hormone that your body produces naturally; light inhibits it.