Weight Loss and Sleep
Weight loss: are you getting enough sleep? It’s a serious question..Take a look at this:
It’s 2004 (6 December 2004) and the headline reads:
Did you see it? The article goes on to confirm that researchers at the University of Chicago have found that partial sleep deprivation alters the circulating levels of the hormones that regulate hunger, causing an increase in appetite and a preference for calorie-dense, high-carbohydrate foods.
So this study (published in the 7 Dec. 2004 issue of the Annals of Internal Medicine), gives us a mechanism linking sleep loss to the current epidemic of obesity.
In the experiment, research subjects (who slept only four hours a night for two nights) had an 18 percent decrease in leptin, the hormone that tells the brain there is no need for more food, and a 28 percent increase in ghrelin, the hormone that triggers hunger.
The study volunteers, all healthy young men, reported a 24 percent increase in appetite, with a surge in desire for sweets, such as candy and cookies, salty foods such as chips and nuts, and starchy foods such as bread and pasta. Aha!
“This is the first study to show that sleep is a major regulator of these two hormones and to correlate the extent of the hormonal changes with the magnitude of the hunger change,” said Eve Van Cauter, PhD, Professor of Medicine at the University of Chicago. “It provides biochemical evidence connecting the trend toward chronic sleep curtailment to obesity and its consequences, including metabolic syndrome and diabetes.”
Need more convincing? Take a look at this study on 5 and 6 year old children that concluded the prevalence of obesity was increased as sleep amount decreased, independently of other factors..Or this study of sleep deprived animals that showed a strong preference for a high- carbohydrate diet. Scientists have known for years that lack of sleep can lead to weight gain and obesity: are you getting enough?
“Our modern industrial society seems to have forgotten the importance of sleep,” Van Cauter said. “We are all under pressure to perform, in school, at work, in social and professional settings, and tempted by multiple diversions. There is a sense that you can pack in more of life by skimping on sleep. But we are finding that people tend to replace reduced sleep with added calories, and that’s not a healthy trade.”
It could explain why so many of us who are chronically sleep-deprived also are overweight. And it could be part of the reason sleepy new parents, stay-up-late college students and shift workers pile on the pounds.
Sound familiar? Does pressure of work and limited “down time” make you want to trade in your sleep time for more TV? It’s a small change to your routine but the pay-off can be spectacular in terms of cravings and hunger..try it and see!
Weight loss and sleep, tell us how it’s working for you? Sharing is fun!
- 10 Reasons to go Back to Bed (io9.com)
Posted on February 9, 2012, in Sleep, Weight Loss and tagged Caveman Diet, Health, Hormone, Obesity, Paleo Diet, Sleep deprivation, Stoneage Diet, Weight gain, Weight Loss. Bookmark the permalink. 15 Comments.