Healthy Sleep
Lack of Sleep Can Cause Weight Gain?
When do you think you are the thinnest of the day? When I wake up every day, I feel very thin, and I once wondered what the magic of sleep is, which can make a person's stomach shrink back after a night.
According to statistics, more than 1.4 billion adults, 150 million school-age children and 43 million pre-school children are overweight or obese (de Onis, Blössner & Borghi, 2010), which greatly increases the risk of chronic cardiovascular disease, diabetes, osteoarthritis, etc. risk of disease. Excessive eating and insufficient exercise are the main factors leading to obesity. Energy imbalance occurs when daily energy intake exceeds energy expenditure (Energy Expenditure; EE). The small effects of energy imbalance can, over time, lead to weight gain and obesity (Hill & Melanson, 1999). In addition to the rise in obesity, the number of people sleeping less than 7–9 hours continues to rise, many of whom sleep less than 6 hours per night (Knutson & Van Cauter, 2008).
Why is sleep deprivation linked to weight gain? This may be because sleep deprivation is associated with a decrease in leptin (a hormone that regulates energy balance by suppressing appetite and reduces fat storage in fat cells), ghrelin (a hormone that stimulates hunger), and an increase in appetite (Spiegel et al., 2004). It has also been hypothesized that chronic sleep deprivation reduces EE, which leads to weight gain (Patel & Hu, 2008).
In addition to saving energy, sleep also affects energy metabolism, so lack of sleep can increase the risk of obesity. In a 14- to 15-day inpatient study, sleep deprivation increased total daily energy expenditure by about 5%. However, due to excessive energy intake, especially in the evening after dinner, an energy imbalance can result (Markwald, et al., 2013). Despite changes in ghrelin and leptin, it does not explain overeating. Therefore, increasing food intake to meet sleep-deprived energy needs is a reasonable guess.
When sleep is deficient, increasing food intake is a natural physiological response, as food provides the body with the energy it needs to stay awake for extended periods of time. However, in an age where food is readily available, the average food intake is more than enough to cover the energy cost of sleep deprivation, so continuing to eat more than is required. And the physical exertion from sleep deprivation is more likely to make us reluctant to spend our energy in other environments, which can exacerbate weight gain.
And transitioning from a sleep-deficient time to an adequate/restorative sleep program reduces energy (especially fat and carbohydrate) intake and leads to weight loss (Markwald, et al., 2013). These findings demonstrate that sleep plays a key role in energy metabolism. What's more, they show physiological and behavioral mechanisms whereby sleep deprivation may lead to overweight and obesity.
Differences suggest that women (but not men) maintain weight with adequate sleep, while sleep deprivation reduces dietary restrictions and causes weight gain in women (Markwald, et al., 2013). Sleep deprivation may also alter brain mechanisms (eg, mood) associated with unsteady diets (including the consumption of specific foods or nutrients in amounts that do not promote health).
There's no denying that a good night's sleep is vital to good health. Who would have thought that in addition to energizing us, sleep could also help us lose weight? Soon it will be night again, if you want to be healthy, go to bed quickly! Good sleep.
According to statistics, more than 1.4 billion adults, 150 million school-age children and 43 million pre-school children are overweight or obese (de Onis, Blössner & Borghi, 2010), which greatly increases the risk of chronic cardiovascular disease, diabetes, osteoarthritis, etc. risk of disease. Excessive eating and insufficient exercise are the main factors leading to obesity. Energy imbalance occurs when daily energy intake exceeds energy expenditure (Energy Expenditure; EE). The small effects of energy imbalance can, over time, lead to weight gain and obesity (Hill & Melanson, 1999). In addition to the rise in obesity, the number of people sleeping less than 7–9 hours continues to rise, many of whom sleep less than 6 hours per night (Knutson & Van Cauter, 2008).
Why is sleep deprivation linked to weight gain? This may be because sleep deprivation is associated with a decrease in leptin (a hormone that regulates energy balance by suppressing appetite and reduces fat storage in fat cells), ghrelin (a hormone that stimulates hunger), and an increase in appetite (Spiegel et al., 2004). It has also been hypothesized that chronic sleep deprivation reduces EE, which leads to weight gain (Patel & Hu, 2008).
In addition to saving energy, sleep also affects energy metabolism, so lack of sleep can increase the risk of obesity. In a 14- to 15-day inpatient study, sleep deprivation increased total daily energy expenditure by about 5%. However, due to excessive energy intake, especially in the evening after dinner, an energy imbalance can result (Markwald, et al., 2013). Despite changes in ghrelin and leptin, it does not explain overeating. Therefore, increasing food intake to meet sleep-deprived energy needs is a reasonable guess.
When sleep is deficient, increasing food intake is a natural physiological response, as food provides the body with the energy it needs to stay awake for extended periods of time. However, in an age where food is readily available, the average food intake is more than enough to cover the energy cost of sleep deprivation, so continuing to eat more than is required. And the physical exertion from sleep deprivation is more likely to make us reluctant to spend our energy in other environments, which can exacerbate weight gain.
And transitioning from a sleep-deficient time to an adequate/restorative sleep program reduces energy (especially fat and carbohydrate) intake and leads to weight loss (Markwald, et al., 2013). These findings demonstrate that sleep plays a key role in energy metabolism. What's more, they show physiological and behavioral mechanisms whereby sleep deprivation may lead to overweight and obesity.
Differences suggest that women (but not men) maintain weight with adequate sleep, while sleep deprivation reduces dietary restrictions and causes weight gain in women (Markwald, et al., 2013). Sleep deprivation may also alter brain mechanisms (eg, mood) associated with unsteady diets (including the consumption of specific foods or nutrients in amounts that do not promote health).
There's no denying that a good night's sleep is vital to good health. Who would have thought that in addition to energizing us, sleep could also help us lose weight? Soon it will be night again, if you want to be healthy, go to bed quickly! Good sleep.