It is very tough to lose weight, and keeping the weight off is also challenging. Even though the medical profession is currently finding the convoluted connection between sleep and body weight, numerous possible correlations have surfaced that emphasize the potential weight reduction advantages of obtaining a good night’s rest and the bad health implications of sleep deficiency.
Studies have revealed that inadequate sleep plays a crucial role in weight gain and obesity. The body mass index (BMI) is high if a person is not continuously getting great sleep.
Importance of Sleep and Obesity
It is generally known that insufficient sleep increases the risk of obesity in children and adolescents, while the exact cause of this association has always been up for discussion. Individuals who don’t get enough sleep may have metabolic abnormalities, the may skip breakfast in the mornings, and they tend to eat more sugary, salty, fatty, and starchy meals.
It is difficult for this research to establish cause and effect; nonetheless, a significant review of primary data reveals that those who obtain fewer than six hours of sleep at night are more likely to be overweight or obese. Depression and sleep apnea are two disorders that might become more common due to obesity. It’s unclear if taking less sleep in these studies leads to obesity, whether it causes people to sleep less as a result of their obesity, or whether it’s a combination of the two. Although additional research is required to understand this relationship fully, physicians advise enhancing sleep quality in order to manage adult obesity.
The connection between sleep and weight
Many studies have started speculating about possible links between weight and sleep in reaction to these changes. Insufficient sleep and poor sleep quality have both been linked in several studies to metabolic abnormalities, weight gain, an increased risk of obesity, and other serious health concerns.
Although there is ongoing discussion over the precise nature of this association among medical professionals, the available evidence indicates a link between sound sleep and healthy body weight. The apparent relationship between weight and sleep is still mostly unknown. Several studies propose directions for further investigation to better our knowledge of the connection between weight, sleep and reducing obesity.
Metabolism, appetite, and the importance of sleep
- Lack of sleep may impair weight reduction and may be linked to increased body weight for several reasons: changes in metabolism, appetite, and dietary preferences are a few.
- Leptin and ghrelin, two critical appetite-regulating hormones in our body, are influenced by sleep. Since leptin is a hormone that suppresses hunger, we often feel fuller when leptin levels are high. The “hunger hormone,” on the other hand, may increase appetite and is frequently called such since it is assumed to be the source of the sensation of hunger.
- According to one research project, sleep deprivation lowers leptin levels while raising ghrelin levels. Reduced sleep was also linked to greater levels of ghrelin and lower levels of leptin, according to another study on a sample of 1,024 people. This combination may heighten hunger, make calorie restriction more challenging to maintain, and increase the likelihood of overeating.
- The alteration in hormones results in more eating and more weight gain as a consequence. As a result of these changes in hunger, sleep deprivation may eventually result in weight gain. Thus, prioritizing a restful night’s sleep is advised for weight loss.
- Decreased sleep has also been proven to affect food preferences, the way the brain interprets food, and changes in hunger hormones. Researchers have shown that when individuals experience sleep deprivation (six nights of just four hours), their reward-related brain regions become more active in response to food than when they experience healthy sleep (six nights of nine hours of sleep).
- The length of sleep impacts metabolism, especially glucose (sugar) metabolism. Our bodies produce the hormone insulin when we eat, which aids the breakdown of blood sugar. Moreover, lack of sleep may affect the way our bodies react to insulin, lowering their capacity to absorb glucose. While we may be able to bounce back from the odd missed night of sleep, doing so often might eventually result in diseases like type 2 diabetes and obesity.
The following are ways that help to lose weight.
Sleep may help moderate your appetite
The rise in calorie intake and craving that might occur when you are sleep-deprived may be prevented by getting adequate sleep.
Several types of research have shown that people who lack sleep report greater hunger and consume more calories daily. Another analysis revealed that those with sleep problems consumed 385 more calories each day, with a higher-than-average percentage of calories coming from fat.
The lack of sleep significantly increased desires, portion sizes and hunger, as well as intake of chocolate and fat. The impact of sleep on the hunger hormones leptin and ghrelin is probably a contributing factor in the rise in food consumption.
Lack of sleep causes the body to produce more ghrelin and less leptin, which makes you feel hungry and increases your appetite.
Sleep may help you make better food choices
There is a strong relationship between sleep, weight, and metabolism. A peaceful night’s sleep might influence your ability to choose healthier foods.
Lack of sleep changes your brain functions and may impair your decision-making ability. Making good dietary choices and avoiding tempting meals may become more complex. Additionally, eating stimulates your brain’s reward regions more when you are sleep-deprived.
The research discovered that individuals who were sleep deprived showed increased reward-related brain activity after seeing pictures of high-calorie meals. It’s significant that they also had a higher likelihood of paying more for meals than those with enough sleep. It indicates that lack of sleep leads to cravings for junk food, but you’ll probably find it more difficult to exercise self-control.
Another study found that lack of sleep enhanced sensitivity to the scent of high-calorie items and to higher consumption of such foods. Additionally, a lack of sleep may cause people to make bad dietary decisions, such as consuming more meals that are heavy in calories, sugar, and fat to make up for their lack of energy.
Medications for sleep and weight loss
Overweight people may lose weight with the use of prescription weight loss medications. If diet and exercise are no longer ineffective, a doctor will often prescribe weight loss medicine. These medications work in unique ways. They may cause users to feel less hungry. Or they may only consume a modest quantity of food before feeling satisfied. When combined with a low-calorie diet and regular exercise, prescription weight-loss medications may be beneficial.
In certain circumstances, physicians may recommend sleeping medications to treat sleeplessness. All sleeping pills should be taken just before bed. After taking medicines for sleep, avoid driving or engaging in other tasks that call for your attention since you will likely feel tired, which might raise your chance of an accident.