How lack of sleep affects your weight and how quality sleep can help
By Yelyzaveta Basharova
You become sleep deprived after 24 hours of no sleep.
How lack of sleep affects your weight and how quality sleep can help
Sleep is a vital component of overall health and well-being. However, in our increasingly busy modern lives, a good night’s sleep is often the first thing we sacrifice. Chronic poor sleep can start a vicious cycle that
contributes to weight gain and obesity. Sleep affects hormone regulation, metabolism, eating habits, energy levels and more - all factors that affect weight management. Similarly, being overweight or obese can exacerbate conditions such as sleep apnea - interrupted sleep.
Effect of hormonal imbalance on appetite signalling due to poor sleep patterns
Weight management relies heavily on appetite control and hunger signalling. When we don’t get enough sleep, two key hunger-regulating hormones get out of balance: ghrelin and leptin.
Ghrelin is the “hunger hormone” that increases appetite. Leptin is the “satiety hormone” that suppresses appetite. During healthy sleep, ghrelin decreases while leptin increases. But with insufficient sleep, ghrelin drops while leptin falls. This hormonal imbalance stimulates hunger and cravings despite adequate energy stores in the body. Over time, poor sleep creates a perfect storm of increasing hunger signals and decreasing willpower. This leads to overeating, weight gain and eventual obesity. Getting enough sleep is key to keeping appetite and cravings under control.
People with sleep deprivation consume more calories, leading to weight gain
In addition to increasing hunger signals, insufficient sleep affects our actual food intake. Research from the National Library of Medicine shows that sleep-deprived adults consume more daily calories and eat a less nutritious diet. In one study, healthy men limited to 4-5 hours of sleep over two nights ate nearly 500 extra calories a day compared to when they slept 8-9 hours. Brain scans showed increased activity in reward centres when viewing unhealthy snacks after sleep deprivation.
Sleep deprivation also alters the biology of fat cells. Sleep loss causes an increase in visceral fat deposits, the dangerous belly fat that wraps around internal organs. Poor sleep reduces levels of fat-burning proteins and causes an imbalance in lipid metabolism. All of these metabolic changes contribute to weight gain.
Insufficient sleep affects motivation and energy for exercise
Lack of sleep effects your motivation to do things
Physical activity and maintaining a normal sleep pattern are key pillars of weight management and obesity prevention. Chronic sleep deprivation leaves people too exhausted to exercise consistently. Even partial sleep restriction for just one week reduces energy expenditure by more than 300 calories per day, which is equivalent to about 30 minutes of moderate exercise.
In addition, poor sleep reduces athletic performance. Reaction time, endurance, and motor coordination suffer without adequate sleep. For those who train for sporting events or are trying to build muscle, deep, high-quality sleep is essential to optimise training, achieve fitness goals and maintain body weight.
Simple strategies can improve the quality and duration of your sleep
Fortunately, there are many evidence-based methods for improving the quality and duration of your sleep:
- Stick to a consistent bedtime and wakefulness, even on weekends
- Create an ideal sleep environment - cool, dark and quiet
- Avoid light-emitting screens before bedtime.
- Reduce evening caffeine and alcohol intake
- Establish a relaxing bedtime routine.
- Practise stress management and relaxation techniques
- Be physically active during the day, but not before bedtime
- See your doctor if you suspect an underlying sleep disorder