Updated January 21, 2015.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
Maintaining a healthy weight is yet another reason to get a good night's sleep. Researchers have repeatedly found that people who are sleep-deprived tend to weigh more.
Although experts recommend that adults get between 7 and 9 hours of sleep per night, in the US, more than 30% of adults report sleeping less than 6 hours a night.
In one study, researchers had 26 people (13 men and 13 women) sleep 4 hours a night for 6 days and then 9 hours a night for 6 days.
During this experiment, the amount of calories eaten by the study participants was tracked. The results show that during the short-sleep phase of the study, the participants ate 300 more calories per day. That amounts to a one-pound weight gain every 11 days.
In another trial, participants were put on a pretty stringent weight loss program, using the DASH diet, and told to increase exercise to at least 3 hours per week. One of the factors that predicted who would succeed in completing the 6-month program was sleep: the people who reported getting more sleep when they enrolled in the study were significantly more likely to complete the program.
Interestingly, the findings also applied to young children. Many studies have been conducted in children and show a very strong link between kids being overweight and not getting enough sleep for their ages. In a study conducted in German children ages 5 and 6 years, it was found that the children who slept more than 10.5 hours were about half as likely to be overweight or obese as those who slept fewer than 10 hours.
There are several theories about why people who sleep less tend to be more overweight.
Bigger Appetite: It is shown, as in the study mentioned above, that people eat more when they have had less sleep, mostly because they are hungrier. This is referred to in the medical literature as "upregulation of appetite." This is due to 2 hormones: leptin and gherlin.
Leptin is an appetite-inhibiting hormone that signals when we are full. Gherlin is a peptide released by the stomach that signals to us that we are hungry. In one study, scientists studied people after they had slept for 4 hours two nights in a row. They found that these sleep-deprived people produced 18% less leptin and 28% more gherlin. In addition, they found that not only were these people much hungrier, they also craved foods high in carbohydrate (comfort food).
Impaired Glucose Metabolism: One theory about why there is such a strong link between sleep and weight has to do with how and when the body uses glucose. It has been shown that the body normally metabolizes glucose best when the body is awake. However, sleep deprivation messes up the whole delicate system. It is found that people show some degree of "insulin resistance" after even one night of restricted sleep. Insulin resistance is a risk factor for type 2 diabetes and some say it is linked to fat distribution and weight gain.
Less Exercise: When people are tired, they are less likely to exercise. Aside from formal exercise, they are more likely to conserve energy during the normal course of the day and simply move less.
Stress: Stress is linked very strongly to being overweight. People who sleep less tend to report higher stress levels.
There are many, many health benefits of getting enough sleep. As an adult, you need to work to ensure that you are getting between 7 and 9 hours of sleep per night. There are ways to work on "sleep hygiene" that may help, which include: avoiding alcohol and caffeine, exercising, getting enough sunlight, and having a bedtime ritual. (To read more: Top 10 Ways to Get a Good Night's Sleep).
If some of these measures don't work, see a doctor. You may have a sleep disorder, such as sleep apnea, which could be treated to help you get a good night's sleep.
Sources:
"Short Sleep Duration Increases Energy and Fat Intakes in Normal Weight Men and Women" presentation given at the National Heart Association 2011 conference, March 23, 2011.
Elder CR, Gullion CM, Funk KL, Debar LL, Lindberg NM, Stevens VJ. Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study. Int J Obes. 2011 Mar 29. [Epub ahead of print]
Knutson KL, Spiegel K, Penev P, Van Cauter E. The metabolic consequences of sleep deprivation. Sleep Medicine Reviews. Sleep Med Rev. 2007 Jun;11(3):163-78. Epub 2007 Apr 17.
von Kries R, Toschke AM, Wurmser H, Sauerwald T, Koletzko B. Reduced risk for overweight and obesity in 5- and 6-y-old children by duration of sleep--a cross-sectional study. Int J Obes Relat Metab Disord. 2002 May;26(5):710-6.
Vorona RD, Winn MP, Babineau TW, Eng BP, Feldman HR, Ware JC. Overweight and Obese Patients in a Primary Care Population Report Less Sleep Than Patients With a Normal Body Mass Index. Arch Intern Med. 2005;165:25-30.
Written or reviewed by a board-certified physician. See About.com's Medical Review Board.
Maintaining a healthy weight is yet another reason to get a good night's sleep. Researchers have repeatedly found that people who are sleep-deprived tend to weigh more.
Although experts recommend that adults get between 7 and 9 hours of sleep per night, in the US, more than 30% of adults report sleeping less than 6 hours a night.
The Link Between Sleep Loss and Being Overweight
In one study, researchers had 26 people (13 men and 13 women) sleep 4 hours a night for 6 days and then 9 hours a night for 6 days.
During this experiment, the amount of calories eaten by the study participants was tracked. The results show that during the short-sleep phase of the study, the participants ate 300 more calories per day. That amounts to a one-pound weight gain every 11 days.
In another trial, participants were put on a pretty stringent weight loss program, using the DASH diet, and told to increase exercise to at least 3 hours per week. One of the factors that predicted who would succeed in completing the 6-month program was sleep: the people who reported getting more sleep when they enrolled in the study were significantly more likely to complete the program.
Interestingly, the findings also applied to young children. Many studies have been conducted in children and show a very strong link between kids being overweight and not getting enough sleep for their ages. In a study conducted in German children ages 5 and 6 years, it was found that the children who slept more than 10.5 hours were about half as likely to be overweight or obese as those who slept fewer than 10 hours.
Why Does Sleep Affect Weight Loss?
There are several theories about why people who sleep less tend to be more overweight.
Bigger Appetite: It is shown, as in the study mentioned above, that people eat more when they have had less sleep, mostly because they are hungrier. This is referred to in the medical literature as "upregulation of appetite." This is due to 2 hormones: leptin and gherlin.
Leptin is an appetite-inhibiting hormone that signals when we are full. Gherlin is a peptide released by the stomach that signals to us that we are hungry. In one study, scientists studied people after they had slept for 4 hours two nights in a row. They found that these sleep-deprived people produced 18% less leptin and 28% more gherlin. In addition, they found that not only were these people much hungrier, they also craved foods high in carbohydrate (comfort food).
Impaired Glucose Metabolism: One theory about why there is such a strong link between sleep and weight has to do with how and when the body uses glucose. It has been shown that the body normally metabolizes glucose best when the body is awake. However, sleep deprivation messes up the whole delicate system. It is found that people show some degree of "insulin resistance" after even one night of restricted sleep. Insulin resistance is a risk factor for type 2 diabetes and some say it is linked to fat distribution and weight gain.
Less Exercise: When people are tired, they are less likely to exercise. Aside from formal exercise, they are more likely to conserve energy during the normal course of the day and simply move less.
Stress: Stress is linked very strongly to being overweight. People who sleep less tend to report higher stress levels.
What Can I Do?
There are many, many health benefits of getting enough sleep. As an adult, you need to work to ensure that you are getting between 7 and 9 hours of sleep per night. There are ways to work on "sleep hygiene" that may help, which include: avoiding alcohol and caffeine, exercising, getting enough sunlight, and having a bedtime ritual. (To read more: Top 10 Ways to Get a Good Night's Sleep).
If some of these measures don't work, see a doctor. You may have a sleep disorder, such as sleep apnea, which could be treated to help you get a good night's sleep.
Sources:
"Short Sleep Duration Increases Energy and Fat Intakes in Normal Weight Men and Women" presentation given at the National Heart Association 2011 conference, March 23, 2011.
Elder CR, Gullion CM, Funk KL, Debar LL, Lindberg NM, Stevens VJ. Impact of sleep, screen time, depression and stress on weight change in the intensive weight loss phase of the LIFE study. Int J Obes. 2011 Mar 29. [Epub ahead of print]
Knutson KL, Spiegel K, Penev P, Van Cauter E. The metabolic consequences of sleep deprivation. Sleep Medicine Reviews. Sleep Med Rev. 2007 Jun;11(3):163-78. Epub 2007 Apr 17.
von Kries R, Toschke AM, Wurmser H, Sauerwald T, Koletzko B. Reduced risk for overweight and obesity in 5- and 6-y-old children by duration of sleep--a cross-sectional study. Int J Obes Relat Metab Disord. 2002 May;26(5):710-6.
Vorona RD, Winn MP, Babineau TW, Eng BP, Feldman HR, Ware JC. Overweight and Obese Patients in a Primary Care Population Report Less Sleep Than Patients With a Normal Body Mass Index. Arch Intern Med. 2005;165:25-30.
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