Obesity and sleep trouble are connected. Obesity increases the thickness of the tissues surrounding the throat, which contributes to sleep apnea. The thicker tissues also cause the diaphragm to work harder and force the airway open. This condition can lead to changes in blood pressure and reduced sleep quality, as oxygen can’t get to vital organs. Despite the association, sleep deprivation and weight gain are not the same.
Sleep deprivation can lead to weight gain
There is an increasing body of evidence that poor sleep contributes to weight gain and other health problems. Insufficient sleep may also affect your metabolism. Insufficient sleep activates the hypothalamus, a region of the brain involved in controlling your appetite. Sleep-deprived fat cells are less responsive to insulin, a hormone that controls energy storage and promotes the release of leptin. When fat cells are less responsive to insulin, they produce less leptin, which in turn increases food consumption.
In addition to weight gain, sleep deprivation causes cortisol production, which in turn triggers the craving for food high in sugars and fat. Because the body is constantly working, sleep-deprived people often crave comfort foods and other high-fat, high-calorie foods. Fortunately, a regular sleep schedule can help lay the foundation for impulse control, an essential part of weight management. Regardless of your current weight, proper sleep schedules can make the difference between losing weight and keeping it off.
Sleep deprivation decreases calorie burn
One study found that sleep deprivation decreased calorie burning during weight loss by 55%. It also led dieters to feel hungrier and less satisfied after a meal. Furthermore, sleep deprivation lowered the sensitivity of the body to insulin, a hormone needed to turn food into energy. As a result, fat is stored in the body. It also decreased fat oxidation and decreased fat metabolism.
According to Dr. James Rowley, MD, an associate professor of nutritional medicine at Wayne State University, sleep has a major impact on appetite, satiety, and hunger cues. In this study, the researchers compared the energy expenditure of overweight people who slept for less than six hours a night to those who got eight hours of sleep. In addition, they also measured the participants’ urine samples.
Sleep deprivation stimulates appetite
Researchers have long known that insufficient sleep affects appetite-regulating hormones. Insufficient sleep is associated with higher levels of ghrelin, which triggers food cravings, and decreased levels of leptin, the hormone that tells the body that it’s full. Getting more sleep is one way to correct this imbalance. Sleep-deprived individuals may also be more likely to eat fatty and high-calorie foods.
Lack of sleep may be the primary reason why people gain weight and struggle to lose excess weight. A recent study revealed that adults who get less than seven hours of sleep are more likely to be obese than those who get enough sleep. While this correlation may seem obvious, the sleep-metabolism connection is far more complex. Taking a nap during the day may lead to an increased appetite, even if you’re not physically active.
Sleep extension for weight loss
Researchers conducted a study to see if sleep extension could help people lose weight. The results showed that people who increased their sleep duration ate less. On average, they consumed 270 fewer calories per day than they did when they slept eight hours a night. Every additional hour of sleep led to a 162-calorie reduction per day. On the other hand, the control group increased their calorie intake. Clearly, sleep extension is a viable treatment option for weight loss and obesity prevention.
The study included 80 men and women aged 21 to 40. They were overweight, with a BMI of 25 to 29.9, and a body mass index of less than 30. The participants were randomized into a sleep extension group and a control group. In the sleep extension group, participants were given individualized counseling for their sleep habits, with the aim of increasing their sleep duration by at least two hours per night. The control group continued with its usual sleeping habits.