Study finds link between lack of sleep, weight gain
Study finds link between lack of sleep, weight gain
Sleep quality, quantity affect hormones regulating appetite and metabolism.
By Marjie Gilliam, Cox News Service
Is there a correlation between lack of sleep and weight gain?
Every two years for 16 years, the Nurses Health Study collected data from more than 68,000 women ages 40 to 65, which included information on sleep habits and body weight. The study found that participants who slept five hours a night were 32 percent more likely to experience a weight gain of 33 pounds or greater, and 15 percent more likely to become obese, compared with participants who slept seven hours a night.
The group that slept for six hours were 12 percent more likely to experience major weight gain and 6 percent more likely to become obese when compared with those who slept seven hours a night. One possible explanation for these differences is that lack of sleep causes the body to burn calories less efficiently. Variations in eating habits and exercise among the groups also explained some of the weight gain, but no single factor can be pinpointed.
The amount and quality of sleep affects hormones that regulate appetite and metabolism. A study at the University of Chicago found that participants who slept only four hours a night for two nights had an 18 percent decrease in leptin and a 28 percent increase in ghrelin. Leptin is a hormone that suppresses appetite by affecting how full and satisfied we feel after eating. Ghrelin is a hormone that stimulates appetite.
With sleep deprivation, levels of leptin fall, while ghrelin levels increase. Participants in the study, all healthy young men, showed a 24 percent increase in appetite along with elevated cravings for sweets, salty foods and starchy foods such as bread and pasta. Leptin is only one of a large number of hormones that can influence body weight, while environment and lifestyle behaviors remain the primary causes of weight gain.
Mental health suffers, too
When a person is fatigued from too little sleep, he or she is also less likely to exercise, making it easier to put on extra pounds. Lack of sleep affects other hormones, such as cortisol, insulin and growth hormone, potentially causing a desire for high-calorie foods.
It is believed that decreased amounts of REM sleep can lead to increased food intake. REM stands for "Rapid Eye Movement" and is the "dream" phase of the sleep cycle. During REM, sleep brain activity increases with less muscle activity.
Aside from the potential increase in body weight, sleep deprivation can have serious effects on physical and mental health. When the brain has to work harder in an effort to counteract sleep deficit, its ability to function deteriorates quickly. Memory, concentration and problem-solving capabilities decrease. The ability to handle everyday stress, maintain a healthy immune system and control emotions is also compromised.
Read the book "Lights out!". This article touches directly on that. Lack of sleep indicates "summer" to the body. Summer is when you would find carbs in the wild, and you would crave them due to the short nights. This helps you to pack on weight for the winter lean months, and long nights of sleep and living off your fat pad. But now, with TV and light bulbs, we never go to sleep.
Also, lately I find myself interested in cortisol, as it can produe depression, stress, confusion, weight gain, etc. It can be increased by lack of sleep, AND by coffee. I'm starting to think caffeine is implicated in weight loss and the many maladies of our time.
Study finds link between lack of sleep, weight gain
Sleep quality, quantity affect hormones regulating appetite and metabolism.
By Marjie Gilliam, Cox News Service
Is there a correlation between lack of sleep and weight gain?
Every two years for 16 years, the Nurses Health Study collected data from more than 68,000 women ages 40 to 65, which included information on sleep habits and body weight. The study found that participants who slept five hours a night were 32 percent more likely to experience a weight gain of 33 pounds or greater, and 15 percent more likely to become obese, compared with participants who slept seven hours a night.
The group that slept for six hours were 12 percent more likely to experience major weight gain and 6 percent more likely to become obese when compared with those who slept seven hours a night. One possible explanation for these differences is that lack of sleep causes the body to burn calories less efficiently. Variations in eating habits and exercise among the groups also explained some of the weight gain, but no single factor can be pinpointed.
The amount and quality of sleep affects hormones that regulate appetite and metabolism. A study at the University of Chicago found that participants who slept only four hours a night for two nights had an 18 percent decrease in leptin and a 28 percent increase in ghrelin. Leptin is a hormone that suppresses appetite by affecting how full and satisfied we feel after eating. Ghrelin is a hormone that stimulates appetite.
With sleep deprivation, levels of leptin fall, while ghrelin levels increase. Participants in the study, all healthy young men, showed a 24 percent increase in appetite along with elevated cravings for sweets, salty foods and starchy foods such as bread and pasta. Leptin is only one of a large number of hormones that can influence body weight, while environment and lifestyle behaviors remain the primary causes of weight gain.
Mental health suffers, too
When a person is fatigued from too little sleep, he or she is also less likely to exercise, making it easier to put on extra pounds. Lack of sleep affects other hormones, such as cortisol, insulin and growth hormone, potentially causing a desire for high-calorie foods.
It is believed that decreased amounts of REM sleep can lead to increased food intake. REM stands for "Rapid Eye Movement" and is the "dream" phase of the sleep cycle. During REM, sleep brain activity increases with less muscle activity.
Aside from the potential increase in body weight, sleep deprivation can have serious effects on physical and mental health. When the brain has to work harder in an effort to counteract sleep deficit, its ability to function deteriorates quickly. Memory, concentration and problem-solving capabilities decrease. The ability to handle everyday stress, maintain a healthy immune system and control emotions is also compromised.
Read the book "Lights out!". This article touches directly on that. Lack of sleep indicates "summer" to the body. Summer is when you would find carbs in the wild, and you would crave them due to the short nights. This helps you to pack on weight for the winter lean months, and long nights of sleep and living off your fat pad. But now, with TV and light bulbs, we never go to sleep.
Also, lately I find myself interested in cortisol, as it can produe depression, stress, confusion, weight gain, etc. It can be increased by lack of sleep, AND by coffee. I'm starting to think caffeine is implicated in weight loss and the many maladies of our time.
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