You may have experienced the effects of a really poor night’s sleep, like low energy and difficulty focusing. However, the effects of partial sleep deprivation can be more subtle yet significant. Insufficient sleep can lead to a wide range of health issues, including lowered immune function, anxiety, depression, high blood pressure, type 2 diabetes, heart attack, and even stroke. Weight gain and obesity have also been directly linked to lack of sleep.
It used to be unclear whether sleep-deprived weight gain was caused by hormonal changes or increased appetite and food intake, but now research sheds light on the matter.
Why Sleep is Important for Weight Management
Lack of sleep does not motivate you to exercise more or expend more energy. However, when you’re sleep-deprived, your body craves a ‘feel-good’ experience from consuming more food. According to a review, partial sleep deprivation can lead you to consume 385 more calories per day on average. If this pattern continues for a week, you might consume an additional 2,695 calories, which, coupled with reduced energy expenditure, can make it extremely difficult to maintain a healthy weight.
Interestingly, when you are partially sleep deprived, your insatiable appetite isn’t driven by alterations in hormones, as previously thought. Instead, it is driven by nerve activation in response to food stimulus. The intake of food when you’re sleep deprived triggers the reward centers in your brain, thus increasing your motivation to seek food.
You might also opt for junk foods high in fat, sugar, and carbs when you’re sleep deprived instead of healthier options. Research has found that people who are sleep deprived have higher fat and carbohydrate intakes and lower protein intakes.
Improving Sleep and Weight Management
To gain more control over your weight, it’s important to get the 7 to 9 hours of nightly sleep recommended by The National Sleep Foundation. One way to achieve this is to practice mindfulness techniques, which can help reduce cravings.
Here are some expert tips to improve your sleep:
- How to get your best sleep ever by Dr. Mark Wiley
- A to Z tips on getting better sleep by Dr. Isaac Eliaz
- Best foods for a good night’s sleep by Dr. Isaac Eliaz
In addition to these recommendations, you can try to improve your body’s metabolism of energy—this will not only help you get better sleep but also provide more energy during the day. Prioritize your sleep to maintain a healthy weight and overall well-being.
