Did you know that getting quality, restful sleep can help you lose weight?
According to Sanjay Patel, M.D. a researcher at Case Western Reserve University in Cleveland, at least two dozen studies have confirmed that people who sleep less tend to weigh more. Studying almost 70,000 women over the course of 16 years, Patel and his colleagues discovered that women who sleep less than five hours a night were far more likely to gain weight than those who get at least seven and a half hours. And the difference wasn't negligible. In fact, they were 30% more likely to gain 30 or more pounds. Yikes.
The sleep connection to appetite and metabolism.
There are several different ways losing sleep can thwart your weight loss efforts. Research from the University of Chicago suggests that sleep deprivation may lead to a change in how our bodies regulate appetite, leading us to crave more food. “You may start not only eating more, but eating unhealthy foods — those high in fat and carbohydrates,” says Patel. “Another possibility is that because people who are sleep-deprived feel more fatigued, they exercise less. Sleep deprivation can also change your basal metabolic rate, slowing down how many calories you burn just doing basic life-sustaining activities, like breathing and maintaining body temperature.”
The nitty gritty science of it.
Michael Breus, Ph.D., clinical director of the sleep division at Southwest Spine & Sport in Scottsdale, Arizona, and author of Beauty Sleep, reports that sleep deprivation leads to an overproduction of ghrelin and a decrease in leptin production. Ghrelin is hormone that causes hunger; leptin is a hormone that prompts people to stop eating. This imbalance can lead to over-eating. Furthermore, the brain secretes growth hormones during sleep, which helps metabolize fat in the body.
In short, the intertwined nature of sleep and weight loss continues to be uncovered, and in all cases it seems that better sleep contributes to a more ideal weight. If you're struggling to lose a few pounds, it might be time to refocus on your nightly slumber rather than the next juice cleanse.
For more info about how different sleeping positions can help you sleep better, click here.