Recent Swedish research has established a connection between disrupted sleep patterns and weight gain. It’s long been known that insufficient sleep can lead to increased weight, but this new study provides clearer insights into the relationship. Below are the five primary reasons that could explain an increase in weight:
- Appetite Disruption: Inadequate sleep alters hormones that regulate appetite. Poor sleep may reduce the effectiveness of peptide 1, a hormone that signals fullness, while simultaneously boosting ghrelin levels, the hormone that stimulates hunger. This hormonal imbalance may lead to an insatiable appetite, even after consuming enough food.
- Heightened Pleasure from Eating: Sleep deprivation increases endocannabinoid levels in the brain, which are closely tied to appetite and the brain’s reward system. This can make eating more pleasurable. (THC in marijuana activates these same compounds, leading to increased hunger commonly known as “the munchies.”)
- Gut Bacteria Alteration: Lack of sleep can change the composition of gut bacteria, affecting nutrient processing. The Swedish study observed that after only two nights of sleep loss, participants’ gut bacteria resembled those of obese individuals.
- Reduced Caloric Burn: The research indicated that men burned 5-20% fewer calories following a sleepless night, including calories burned during basic activities like breathing and digesting.
- Increased Impulsivity in Eating: Sleep deprivation impacts not only the body but also eating behavior. The study found that tired individuals tended to purchase higher-calorie and larger-quantity foods, likely due to impaired decision-making abilities and increased impulsiveness.
The National Sleep Foundation advises that most adults aim for 7-9 hours of sleep each night. Ensuring uninterrupted sleep could lead to significant improvements in both weight and overall health.
