Weight Loss and Sleep

Many people today do not get enough sleep. The need for adequate sleep is based on many factors such as genetics, age, environment and lifestyle and varies from person to person. How many hours of sleep you need per day also depends on your sleep quality. In general, 7-9 hours of sleep is needed a day. Sleeping less than 7 hours a day is considered short sleep.

There are many studies on the negative effects of insufficient sleep and sleep disorders on human health in the short and long term. While insufficient sleep causes stress, somatic problems and psychosocial disorders in the short term, it can cause serious heart diseases, Type 2 diabetes, obesity, cancer and even death in the long term. (1)

Weight and Sleep Relationship

Losing weight is challenging. Likewise, it can be difficult to maintain the lost weight. Research on the relationship between sleep and weight continues. According to a study (2), various molecular and behavioral factors have been identified that may lead to an association between sleep disturbance and metabolic disorders that cause obesity and Type 2 diabetes. Sleep loss primarily affects insulin sensitivity. Another study found that among adults who slept less than 7 hours a night, the risk of obesity increased by 41%. In contrast, sleep was not found to be a factor in the development of obesity in adults who slept longer (7-9 hours a night) (3).

Can Lack of Sleep Increase Appetite?

Appetite and feeling of fullness are controlled by the hormones ghrelin and leptin, which are called neurotransmitters in the body. Ghrelin increases hunger and leptin contributes to feeling full. The body naturally increases and decreases the levels of these neurotransmitters throughout the day.

Lack of sleep can affect the body’s regulation of these neurotransmitters. In one study, men who slept for 4 hours had an increase in ghrelin and a decrease in leptin compared to those who slept for 10 hours. This irregularity of ghrelin and leptin can cause an increase in appetite and a decrease in the feeling of fullness in people who are sleep deprived.

In addition, several studies have also shown that sleep deprivation affects food preferences. Sleep-deprived individuals tend to choose foods high in calories and carbohydrates (4).

Irregular and insufficient sleep leads to metabolic disorder. Poor sleep is associated with increased stress, glucose (blood sugar) intolerance (a precursor to diabetes), and insulin resistance. Extra time spent awake can increase the time it takes to eat, which can lead to weight gain.

Sleeping earlier can help you avoid nighttime snacks. Eating late at night is associated with greater weight gain, a higher BMI, which makes weight loss more difficult.

Specialists draw attention to the importance of adequate and regular sleep in the weight loss process after gastric balloon and sleeve gastrectomy surgery, which is especially used in the treatment of overweight and obesity.

Sleep While Losing Weight

Keep your bedtime routine the same. Set consistent bedtimes and wake-up times, even on weekends, and try to adhere to them. Big fluctuations in your sleep schedule or regulating sleep after a week late night can cause changes in metabolism and reduce insulin sensitivity, making it easier for blood sugar to spike.

Make your bedroom a sleeping place, not a work or entertainment space. Turn off technology before going to bed. Computers, tablets and phones emit strong blue light that makes your brain think it’s still daytime. Instead, read a book, listen to relaxing music, or write in your diary. Make sure it’s dark.

Don’t eat right before bed. Eating late can cause you to gain weight.

Reduce Stress. Chronic stress can cause poor sleep and weight gain in several ways, including eating to deal with negative emotions.