How Sleep Deprivation Influences Weight

Sleep deprivation and weight have a very strong correlation. It's especially important in today's world because most people are chronically overworked and don't rest nearly enough. In fact, if you routinely crawl in bed late and get up early, you are far more likely to become obese over time. It can become a vicious cycle unless you actively take steps to correct it.





sleeping image



Protected by Copyscape Plagiarism Finder

print this page icon





In a study that ended in 2006, researchers had followed a group of 70,000 women, (age 50 or older) over a 16-year period. The results of the study were conclusive. Women who got five hours or less sleep a night were at a higher risk to weigh more and to become obese.

In fact, women who only slept five hours a night compared to those women who got seven hours, were 32 percent more likely to gain 33 pounds or more, and 15 percent of these women became obese during the duration of the study.

The weight gain was attributed to the fact that these women seemed to center around activities that reduced their metabolic rate, which in turn caused them to gain weight. They were more likely to delegate activities, rather than to participate in the actual activities themselves.

The Connection Between Sleep Deprivation and Weight Gain



As outrageous as the idea might sound, substantial medical evidence suggests some fascinating associations between sleep and weight. Researchers now understand that how much you sleep and the quality of your sleep can determine the hormonal activities that are associated with your appetite.

Doctors now recognize that many hormones are affected by sleep. It wasn't until recently that appetite entered into the picture too. The association was discovered by the research that was done on the hormones leptin and ghrelin. Doctor’s suggest that both of these hormones influence appetite. How much or how little a person sleeps, affects the production of these hormones.

In fact, if you’ve ever experienced a sleepless night followed by a day when no matter what you ate you never felt full, then you know what I’m talking about. These experiences are the influence of leptin and ghrelin at work in your system!

ghrelin and leptin flow chart image

How Controlling Leptin and Ghrelin Can Help

Leptin and ghrelin work in a kind of ‘checks and balances’ system to control feelings of hunger and fullness. Ghrelin, which is produced in the gastro-intestinal tract, stimulates appetite, while leptin, produced in fat cells, signal’s the feeling of fullness. In other words, ghrelin causes you to eat while leptin tells you to stop eating.

In a properly functioning brain, both hormones are released interdependently on and off during a 24 hour cycle to regulate feelings of hunger. However, research shows that chronic sleep deprivation can influence and alter ghrelin and leptin levels.

When you don't get enough sleep, it drives levels of leptin down, which means you never feel satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you’ll be more likely to eat more of the wrong foods.

sleep chart image

How Sleep Deprivation Influences Weight

An occasional sleepless night shouldn't be a problem. However, if it happens over and over again, you could be headed for weight problems, especially if overeating and sleep deprivation become routine.

Considering the rise in obesity over the last decade combined with a sharp reduction in sleep times for most Americans over the last fifty years, there seems to be a valid association between sleep, obesity, and appetite regulation.

Moreover, watching what you eat may not necessarily be a solution. Many people with similar work schedules and diets, may have completely different results when it comes to weight, especially if one of the people isn't getting enough sleep.

Kids and teens also may also have problems if they cheat sleep. Studies have shown that children with shorter sleeping, mo matter the age, has a strong association with being overweight. There also seems to be a connection between decreased REM sleep and an increase in weight.

If you want to control your weight, you have to look at the big picture including physical activity, movement, food intake, and recovery. The fundamental foundation of successful recovery is sleep.

How to Counteract Sleep Deprivation

There are no guarantees that sleeping more will result in weight loss but it sure improves the odds. If you have chronic sleep deprivation or chronically disrupted sleep, correcting the problem may make it easier to lose weight.

  • Get the sleep your body craves first, then focus on other activities.

  • Exercise early in the day instead of late at night. Reason? After you work out, adrenaline hormones and temperature increase, which can keep you from falling asleep.

  • Eat more protein throughout the day but watch your intake later in the day. Why? Too much protein can increase alertness.

  • Skip the alcohol if sleep and weight are problems. Why? It's very high in calories plus it interferes with REM sleep. You may be able to fall asleep more easily after a few drinks, but you're also far more likely to wake up several times during the night. When people give up alcohol, weight falls off.

    Sleep deprivation goes well beyond weight problems. It can also lead to problems with family and friends. You can't make it up either by sleeping late on the weekends either. You have to make it routine to make it work well in your life!






    Related Pages on This Site

    Low Calorie Diet Plans Versus Low Fat Diet Plans

    Can a Gluten Free Diet Plan help You Lose Weight?

    Your Weight Loss Success Stories

    Lose Stubborn Belly Fat – Best Ways to Eliminate a Pot Belly

    Eating a Balanced Diet Decreases Weight and Increases Energy

    Mediterranean Diet Meal Plan – An Ideal Way to Lose the Fat

    Resources

    Why a Lack of Sleep Can Make You Fat, and How to Keep From Gaining Weight

    Why Sleep is Key for Weight Loss

    Health Benefits of Sleeping

    Subscribe to my free newsletter. Get interesting facts and money saving tips to help conserve and improve your beauty and your health.






    Didn't find what you were looking for? Use your keywords and this handy tool to find it fast!

     








    Back to Top of Page
    Healthy Weight Loss Tips and Foods
    From Sleep Deprivation to Homepage


    New! Comments

    Have your say about what you just read! Leave me a comment in the box below.
  • Custom Search


    Carolyn H Dickerson image

    Connect With Me!

    Recent Articles

    1. Reduce Carb Consumption – Watch Body Fat Disappear Using These 8 Easy Ideas!

      Jul 27, 17 05:33 PM

      When you reduce carb consumption, something magical happens to the deep fat in your body since carbohydrates are converted to sugar then fat.

      Read More

    2. 11 Makeup Tips for Dry Skin

      Jul 21, 17 07:24 PM

      Knowing a few makeup tips for dry skin can help you prevent skin issues from showing up after makeup application. If your skin is flaking, it will show up more if you use the wrong kind.

      Read More

    3. Norwegian Cod Liver Oil - Nutritional and Immune Systrem Benefits

      Jul 21, 17 07:10 PM

      Did your mom give you Norwegian cod liver oil when you were a child? It's no wonder if she did! It's packed with powerful nutrients that supply numerous health advantages.

      Read More

    chemotherapy image

    Chemotherapy Fails 97% of the Time

    fresh produce image

    The Nutritional Value of Produce – Plunging Fast to Record Declines

    edible weeds image

    5 Edible Weeds You Can Love

    nontoxic cookware image

    6 Non-toxic Cookware Options

    reading labels image

    Low Calorie Diets Versus Low Fat Diets

    infused water image

    Why You Attract Mosquitoes

    sleeping image

    How Sleep Deprivation Influences Weight

    buttered potatoes image

    Increasing Fat Intake to Thin Down

    scratching image

    Natural Bug Bite Remedies

    carrageenan image

    Carrageenan – Have a Little Colitis with Your Coffee?

    baking soda image

    Nontoxic Green Cleaners – Mix Them Up for Cheap

    infused water image

    Infused Water – Slenderizing and Refreshing!

    Protected by Copyscape Online Plagiarism Software