Sleep deprivation and weight gain

Sleep needs vary by age and are especially affected by lifestyle and health. Researchers can’t pin down the exact amount of sleep people of different ages need. However, sleep requirements vary from person to person, even in the same age group.

There is a big difference between the amount of sleep one can get and the amount one needs to function optimally. For example, if you can operate on six or seven hours of sleep, it doesn’t mean you won’t feel much better and get more done if you spend an extra hour or two in bed.

New daily sleep requirement recommendations for adults from the National Sleep Foundation include:

• Young adults (18-25) – Sleep range is 7-9 hours

• Adults (26-64) – Sleep range is 7-9 hours

• Older adults (65+): sleep range is 7 to 8 hours

Newborns, infants, toddlers, children, and adolescents have higher daily sleep needs, which vary by age.

Sleep deprivation occurs when an individual gets less sleep than they need to be attentive and alert. People vary in the amount of sleep needed to be considered sleep deprived. Some people, such as older adults, appear to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.

Science has linked a lack of sleep to all sorts of health problems, from weight gain to a weakened immune system. Observational studies also suggest a link between sleep deprivation and obesity. Similar patterns have also been found in children and adolescents.

The following mechanisms have been found to underlie the link between sleep deprivation and weight gain:

Increased level of ghrelin –

In research published in the Journal of Sleep Research in September. 2008, a single night of sleep deprivation was found to increase ghrelin levels and feelings of hunger in healthy, normal-weight men, while morning serum leptin concentrations were not affected. Therefore, the results provide further evidence of a disruptive influence of sleep loss on the endocrine regulation of energy homeostasis, which may eventually result in weight gain and obesity.

Ghrelin is a hormone produced in the intestine and is often called the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating calorie intake and body fat levels.

Interference in carbohydrate metabolism –

Lack of sleep interferes with the body’s ability to metabolize carbohydrates and causes high blood glucose levels, which leads to higher insulin levels and increased storage of body fat. In one experiment, scientists interrupted participants’ sleep enough to prevent them from entering a deep sleep, but not enough to fully wake them up. After these nights of deep sleep deprivation, the subjects’ insulin sensitivity and glucose tolerance dropped by 25 percent.

Growth Hormone Reduction –

Sleep deprivation reduces levels of growth hormone, a protein that helps regulate the proportions of fat and muscle in the body. Experts estimate that up to 75 percent of human growth hormone is released during sleep. Deep sleep is the most restful of all stages of sleep. During this stage of sleep, growth hormone is released and works to restore and rebuild our body and muscles from the stresses of the day.

Increased cravings for high calorie junk food –

Sleep deprivation, even for one night, creates pronounced changes in the way our brains respond to high-calorie junk food. On days when people don’t get enough sleep, fattening foods like chips and candy spur stronger responses in a part of the brain that helps control motivation to eat. But at the same time, they experience a sharp reduction in activity in the frontal cortex, a higher-level part of the brain where consequences are weighed and rational decisions are made.

Increased cortisol –

Researchers have discovered that sleep deprivation increases the level of the hormone cortisol and other markers of inflammation.

Decreased resting metabolic rate –

There is evidence indicating that sleep deprivation can lower the body’s resting metabolic rate. It is the amount of calories that our body burns when we are at complete rest. It is affected by age, weight, height, gender, and muscle mass. This needs further validation, but one contributing factor appears to be that lack of sleep can cause loss of muscle mass.

The bottom line –

Also, eating right and exercising regularly and getting plenty of sleep are an important part of weight maintenance. Therefore, establishing healthy sleep habits can help our body maintain a healthy weight.