What is the relationship between sleep trouble and weight loss? Sleep deprivation affects your ability to process insulin, a hormone necessary to convert food into energy. When sleep is reduced, your body is less able to use insulin, which leads to fat storage. If you don’t get enough sleep, your body’s ability to process insulin reduces by 30%, which may explain the relationship between sleep deprivation and weight gain.
Covariate adjustment for sleep trouble and weight loss
The association between overweight and obesity and sleep duration was found to be stronger for individuals with a lower or higher midpoint of the Epworth Sleepiness Scale than for those with a higher or lower sleep duration. People who slept less than seven hours were significantly more likely to be overweight, while those who slept for seven to nine hours were significantly more likely to be obese. In addition, the length of sleep differed across gender and race, and a lower sleep duration was associated with a higher risk of being overweight.
The researchers also found that improved sleep health was associated with fat loss. When the participants’ AHI levels were adjusted, the association between weight loss and sleep health was still significant. But the link between better sleep and weight loss was less clear. Those with more severe OSA had a greater tendency to experience sleep troubles, and their sleep quality tended to be associated with greater weight loss. Similarly, people with higher alertness also had higher fat-free mass. However, the relationship between sleep health and weight loss was attenuated when OSA was taken into account.
Effects of sleep on food selection
A recent study suggests that poor sleep is a factor in the reluctance to control food intake. In fact, people who report difficulty sleeping tend to consume more calories, especially fat, and are less likely to exercise self-control over their eating. This may be due to the fact that sleep deprivation lowers prefrontal activity, which is associated with self-control conflicts in the food-related realm.
Researchers have shown that eating disorder symptoms are associated with poor sleep. For example, people who are constantly awake or frequently sleepless have higher sugar intake. Furthermore, those who are chronically tired are more likely to develop an eating disorder. While this may be an oversimplification, the findings suggest that poor sleep negatively affects weight loss efforts. A lack of sleep can also lead to weight gain, which is why getting adequate sleep is vital.
Effects of sleep on cortisol
The relationship between sleep and metabolism is mediated by the HPA axis, which is activated by stress. As the HPA axis produces excess glucocorticoids, sleep deprivation alters its activity. Excess glucocorticoids increase glucose, insulin, and adiponectin levels, while reduced sleep leads to an increased risk of obesity and type II diabetes. This review of the literature on sleep and metabolism provides a comprehensive overview of the relationship between these two processes.
During a 24-hour cycle, cortisol levels fluctuate. Cortisol production rises in the morning, transitioning the body to wakefulness. This rise is temporary, lasting only 30-45 minutes. After that, cortisol levels return to baseline levels. However, it is not clear whether sleep directly affects weight loss or body composition. In any case, sleep is essential for the maintenance of optimal health and weight loss.