Sleep deprivation decreases levels of leptin. This is a hormone produced by the fat cells. It’s purpose is to tell the brain that you are full and have had enough to eat. With an increase in ghrelin and a decrease in leptin, one is likely to eat more than he needs, therefore gaining weight.
Full Answer
Two earlier systematic reviews came to the same conclusion: A review in the journal Obesity about the effects of sleep deprivation on appetite found that missing out on sleep is associated with weight gain through increased appetite and decreased physical activity, a relationship that is strongest for youth and young adults.
A lack of sleep is correlated with numerous negative health consequences (particularly weight gain), as sleep deprivation can lead to sedentary behavior, increased appetite, and enhanced cravings for sugary foods.
In response to these trends, many researchers began to hypothesize about potential connections between weight and sleep. Numerous studies have suggested that restricted sleep and poor sleep quality may lead to metabolic disorders, weight gain, and an increased risk of obesity and other chronic health conditions.
In turn, these metabolic effects wreak havoc on your body and contribute to weight gain [ 15 ]. Forming positive habits around bedtime can make a big difference in the quantity and quality of sleep you get, and can lead to improved health, easier weight loss, and reduced weight gain.
Sleep deprivation is associated with growth hormone deficiency and elevated cortisol levels, both of which have been linked to obesity. Additionally, insufficient sleep can impair your metabolism of food.
People who are obese are more likely to report insomnia or trouble sleeping 7 than those who are not obese. There is also evidence to suggest that obesity is associated with increased daytime sleepiness and fatigue 8, even in people who sleep through the night undisturbed. Researchers suggest that obesity may change metabolism and/or sleep-wake cycles in such a way that causes sleep quality to deteriorate. It’s also possible that there are physical effects of carrying excess weight itself which impact sleep quality.
The term “ sleep hygiene ” means engaging in practices that support a good night’s sleep. This is important for everyone, but it’s especially critical if you are dealing with sleep concerns. Sleep hygiene involves things like setting a predictable sleep schedule, creating a bedtime routine, and engaging in healthy habits during the day. The following steps may be especially useful to consider when overweight:
The following steps may be especially useful to consider when overweight: Exercise : Exercising may improve sleep quality 18 in people suffering from sleep disturbances.
Obstructive sleep apnea (OSA): OSA is a sleep disorder in which the airway partially or fully collapses, causing loud snoring and breathing issues at night. OSA is seven times more common 9 in individuals who are obese.
Children require more sleep than adults due to the important development taking place in their bodies and minds. Sleep loss in children increases their risk 4 for becoming overweight or obese. In fact, children who aren’t sleeping enough may experience the same hormonal changes seen in adults that lead to weight gain.
Conventional wisdom used to be that one’s weight is determined purely by nutrition and activity level. However, we now understand body weight to be more than simply a function of behavior. Genetics, socioeconomic status, community environment, stress, and overall health all play a role in one’s weight. Additionally, how well or poorly you sleep can ...
When you don’t get enough sleep, your body releases more ghrelin, which stimulates appetite, and release less leptin, which suppresses appetite.
You may feel groggy and irritable, or even suffer a more concrete physical symptom like a headache. A new systematic review by researchers from King’s College in London found another symptom of sleep deprivation—overeating. The review is small—11 studies and a total of 172 participants.
Two earlier systematic reviews came to the same conclusion: A review in the journal Obesity about the effects of sleep deprivation on appetite found that missing out on sleep is associated with weight gain through increased appetite and decreased physical activity, a relationship that is strongest for youth and young adults.
Since sleep is intimately connected to immunity, memory, and numerous hormonal and metabolic processes, it’s an important factor to consider when evaluating your overall health, particularly if you’re experiencing unwanted weight gain or are having a hard time losing weight.
According to the Center for Disease Control and Prevention, adults between the ages of 18 to 60 need at least seven hours of sleep per night [ 7 ]. Yet, despite these recommendations, it’s estimated that one-third of Americans do not consistently get enough sleep [ 9, 13 ]. This lack of sleep could have drastic consequences for public health, as chronic diseases associated with sleep deprivation (such as weight gain, diabetes, cardiovascular disease, and depression) are only increasing in prevalence in the United States [ 8 ].
Going to bed and waking up at the same time every day will help regulate your body clock , whereas sporadic bedtimes and wake-ups can make it harder to fall asleep and get going in the morning.
If you’ve ever bagged out on a workout after a crummy night of sleep, it’s probably no surprise that getting less sleep is associated with a lack of physical activity the next day [ 3 ]. If you’re not getting enough rest to restore your energy levels, staying active becomes more difficult, which can impede weight loss and even promote further weight gain. Moreover, evidence shows that having a sedentary lifestyle is linked to numerous potential health risks, including increased all-cause mortality, obesity, cardiovascular disease, cancer, diabetes, hypertension, and depression [ 4 ].
In turn, these metabolic effects wreak havoc on your body and contribute to weight gain [ 15 ].
Not sleeping enough can also lead to increased cravings for all the wrong kinds of foods. This is because sleep deprivation impacts both food preferences and the body’s hunger-satiety signaling system. Reduced sleep impairs your ability to fight cravings for highly processed and palatable foods due to an increase in activation of the endocannabinoid system (a key part of pathways involved in appetite and food intake), and levels of ghrelin, the body’s hunger hormone [ 5, 6 ]. This can translate to increased food intake, particularly of hard-to-resist sweets and high-calorie snacks.
Reduce Stress: Chronic stress may lead to poor sleep and weight gain in several ways, including eating to cope with negative emotions 22. Be an Early Bird: People with late bedtimes may consume more calories and be at a higher risk for weight gain 23. Early birds may be more likely to maintain weight loss when compared to night owls 24.
The neurotransmitters ghrelin and leptin are thought to be central to appetite. Ghrelin promotes hunger, and leptin contributes to feeling full. The body naturally increases and decreases the levels of these neurotransmitters throughout the day, signaling the need to consume calories 3. A lack of sleep may affect the body’s regulation ...
Getting regular exercise can improve sleep quality, especially if that exercise involves natural light .
Metabolism 7 is a chemical process in which the body converts what we eat and drink into energy needed to survive. All of our collective activities, from breathing to exercising and everything in between, is part of metabolism. While activities like exercise can temporarily increase metabolism, sleep cannot 8.
Engaging in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise per week can improve daytime concentration and decrease daytime sleepiness 14.
A lack of sleep may affect the body’s regulation of these neurotransmitters. In one study, men who got 4 hours of sleep had increased ghrelin and decreased leptin compared to those who got 10 hours of sleep.
In children and adolescents, the link between not getting enough sleep and an increased risk of obesity is well-established, although the reason for this link is still being debated. Insufficient sleep in children can lead to metabolic irregularities as discussed earlier, skipping breakfast in the mornings, and increased intake of sweet, salty, fatty, and starchy foods 15.