Links Between Chronic Sleep Deprivation and Obesity

Sleep… we all want and enjoy a good night of sleep.  It makes us more alert and energetic throughout the day.  However, with the hectic schedules most of us keep, very few of us get enough sleep.
 

A new paper reviewed the scientific literature linking chronic sleep restriction (between 4 – 7 hours per night for a long duration of time) with obesity in more detail.  This new paper, which is free to download and read, looked at three distinct pathways by which sleep restriction might lead to obesity.  

Altered Neuroendocrine & Metabolic Functions

Several research studies have reported changes in neuroendocrine and metabolic hormones as a result of sleep restriction.  In one study, it has been reported that sleeping only 4 hours per night for 6 consecutive nights causes an increase in evening cortisol levels, an increase in growth hormone levels, a reduction in thyroid stimulating hormone, and a reduction in leptin levels.  A shorter study showed an 18% reduction in leptin and a 28% increase in the hormone ghrelin.  This reduction in leptin and increase in ghrelin was associated with a 24% increase in hunger and a 23% increase in appetite.

Overall, these studies indicate that sleep restriction can alter metabolic hormone levels that results in changes in appetite and hunger, which can possibly lead to overeating and weight gain.

Altered Glucose Regulation

Research on glucose regulation and sleep deprivation has reported that six nights of sleep restriction can substantially reduce the effectiveness of glucose and reduce the body’s ability to use glucose.  Other studies have suggested that poor utilization of glucose can lead to increased hunger and increased food consumption and that lower blood glucose at the end of an oral glucose tolerance test lead to weight gain.

Therefore, it appears that long term sleep restriction might lead to changes in blood glucose levels and changes in the ability of our body to use glucose, changes that might lead to unwanted weight gain.

Altered Waking Behavior

According to this new review paper, long-term sleep restriction can lead to a variety of behaviors during the day that might lead to weight gain over time.  For example, one study reported that individuals subjected to 14 days of sleep restriction increased food intake, which happened mainly at night when they normally would have been asleep.  Additionally, a lack of sleep has been shown to result in increased consumption of high-energy drinks or snacks to boost energy and fatigue from the lack of sleep resulted in a reduction in physical activity.

In general, these studies suggest that sleep restriction can result in increased food intake, increased intake of high-calorie foods, and a reduction if exercise… all behaviors that can lead to increased weight gain.

Overall, this review suggest that not only does sleep restriction appear to increase obesity risk, it appears to do so through multiple pathways.  So in addition to following a healthy eating plan like my Slim and Beautiful diet plan, remember to get an adequate amount of sleep whenever possible.