What is The Connection Between Sleep and Weight Gain?

What is The Link Between Sleep and Weight Gain?

Link between Sleep and Weight Gain

Getting seven to eight solid hours of sleep each night may seem an almost luxury to many  of us. But not getting enough sleep is known to play a major role in mental disorders and increase the risk for heart disease, among other ill effects. Accumulating evidence also suggests that even short-term, partial sleep deprivation could lead to weight gain and other undesirable metabolic consequences.
A new commentary from researchers at Laval University, Quebec, reveals just how big of an effect sleep has on weight -- and weight gain -- and goes into what research shows the link between the two.
"The solution is not as simple as 'eat less, move more, sleep more,'" the researchers wrote in the commentary, published in the Canadian Medical Association Journal. "However, an accumulating body of evidence suggests that sleeping habits should not be overlooked when prescribing a weight-loss plan to a patient suffering from overweight or obesity."
In one of the studies cited in the commentary, study participants decreased the amount of calories they consumed for two weeks, and got either 5.5 hours of sleep a night, or 8.5 hours of sleep a night. By the end of the study period, the ones who got 5.5 hours of sleep a night lost less body fat than those who got 8.5 hours.
In another  study published in the American Journal of Clinical Nutrition, researchers had a group of men sleep for 12 hours a night but didn’t allow them to sleep the next night, and then had them eat an opulent buffet the following morning. Then the researchers measured the subjects’ energy expenditure—the calories you burn just by being. When the men were sleep-deprived, their general energy expenditure was 5% less than it was when they got a good night’s sleep, and their post-meal energy expenditure was 20% less.
And in another research presented at the American Heart Association’s 2011 Scientific Sessions, it was shown that women who got only 4 hours of sleep at night ate 329 additional calories the next morning than they did after they slept nine hours. (Men ate 263 calories more.) In another study published in the American Journal of Clinical Nutrition, 11 volunteers spent 14 days at a sleep center on two occasions. During one period, they slept 5.5 hours a night, and during the other, they slept 8.5 hours. When the subjects were sleep-deprived, they increased their nighttime snacking and were more likely to choose high-carbohydrate snacks.
This is probably the biggest revelation about the connection between sleep and weight loss—and the biggest challenge for you if you’re not getting at least seven solid hours of sleep each night. Sleeping too little affect your hormone levels in ways that can undermine the efforts of even the most determined dieter. That’s because insufficient sleep increase the levels of ghrelin, the hormone that tells you to eat. When it comes to weight gain and loss, this hormone plays the most important role.

Of course, getting more sleep can be difficult, especially with perpetually lit indoor environments and the glow of screens confusing our circadian rhythms. Demands of a modern lifestyle, excessive time in front of brightly lit computer and television screens, shift work and jet lag, among other factors, result in partial sleep deprivation. But accumulating studies, suggest that it might be an important, and relatively simple step—compared with eating well and exercising—in the battle against the bulge, and for a healthy life in general.
                                                       
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