If you are trying to lose weight, your amount of sleep can be just as important as diet and exercise.
Unfortunately, not many people sleep enough. There is evidence that lack of sleep is associated with difficulty in losing pounds.
But why; Four ways that lack of sleep affects your weight.
– Lack of sleep is associated with a higher body mass index (BMI) and weight gain
Every person’s need for sleep varies, but in general, researchers have noticed weight changes when people sleep less than 7 hours a night.
A report by the US National Institutes of Health says that a short sleep period increases the chances of obesity by 89% in children and 55% in adults.
Another survey followed 60,000 non-obese nurses for 16 years. At the end of the study, nurses who slept 5 or less hours per night were 15% more likely to become obese, compared to those who slept at least 7 hours per night.
Although the studies were observational, that is, they cannot show causality, weight gain has also been observed in experimental studies of lack of sleep.
A study published by the US National Institutes of Health allowed 16 adults to sleep only 5 hours a night for 5 days, resulting in an average weight gain of 0.82 kg for that short period.
Also, many sleep disorders, such as sleep apnea, worsen with weight gain.
That is, it is a vicious circle that one can hardly escape. A little sleep can cause weight gain, which in turn can reduce the quality of sleep even more.
– Lack of sleep can increase your appetite for food
Many studies have found that people who sleep a little have an increased appetite for food. This is probably due to the impact of sleep on two important hunger hormones, ghrelin and leptin.
When you are not sleeping enough, your body releases more ghrelin and less leptin, resulting in hunger and increased appetite.
Also, cortisol hormone is higher when you are not sleeping enough. Cortisol is a stress hormone that can increase appetite for food.
– Lack of sleep can increase calorie intake
People who sleep less tend to consume more calories.
A survey of 12 men found that when participants were required to sleep for only 4 hours, they ate an average of 559 calories more the following day, compared to when they slept for 8 hours.
This increase in calorie intake is linked to increased appetite for food, but also to unhealthy food choices.
Lack of sleep affects activity in the frontal lobe of the brain. The frontal lobe is responsible for decision making and self-control.
In addition, it seems that the brain’s reward centers are more stimulated than eating when you are not sleeping enough.
So, after a night of restricted sleep, you are more likely to indulge in a bowl of ice cream than to test your appetite.
In addition, research by the National Institutes of Health found that lack of sleep increases your appetite for foods high in calories, carbohydrates and fats.
However, the mere fact that you spend more hours awake can lead you to snooze, especially during the “forbidden” evening hours.
-Lack of sleep can reduce the metabolic rate of rest
The metabolic rate of rest (RRR) corresponds to the calories you burn when you do nothing. It is influenced by gender, age, height, weight and muscle mass.
Researchers argue that lack of sleep may reduce RMR.
A study by the US National Institutes of Health found that the RMR of 15 participants had decreased by 5% after 24 hours of insomnia.
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