“If you weigh too much, maybe you should try sleeping more.”
This commentary in the journal Sleep caught my eye. Flip as it sounds to a person who would sleep more if she could, it points to a relationship between sleep and body weight that should be widely publicized.
Sleep can also affect your ability to keep weight off. As for the relationship between insomnia and body weight, the latest news is surprising. Read on for details:
Sleep Deprivation and Weight Gain
It’s established now that sleep deprivation increases feelings of hunger (or interferes with feelings of satiation). Sleep deprivation occurs when sleep is arbitrarily restricted—as it might be during a research project in a sleep lab, when participants’ sleep is restricted to 4 hours a night—or when work or family responsibilities keep you from getting the sleep you need. Either way, the tendency is to eat more. And the more you eat, the more weight you gain.
People who are chronically sleep deprived don’t only tend to put on weight. They also risk developing metabolic syndrome, which is linked to serious medical problems like heart disease and diabetes.
So if the bathroom scale is inching upward every time you weigh yourself, consider not just changes to diet and exercise but also allowing more time for sleep if—and this an important caveat—you’re actually able to get more sleep. A mere 30 minutes more sleep a night can help with weight loss and greatly improve your long-term health.
Short Sleep and Body Weight
People who are short sleepers by nature—those who routinely sleep less (sometimes quite a bit less) than 6 hours a night—are also more susceptible to weight gain and obesity than those whose nights are longer. A study conducted over a period of 13 years showed that every extra hour of sleep duration was associated with a 50% reduction in risk of obesity.
Short sleep is also associated with impaired glucose tolerance and insulin resistance. Thus short sleepers are more at risk for developing diabetes as well.
Sleep Duration Is Not the Whole Story
But routinely shortened sleep is not the only sleep issue associated with weight problems. Research is showing now that sleep quality is related to the ability to lose weight and keep it off.
Unlike sleep duration, which can be objectively measured with polysomnography, sleep quality cannot be assessed objectively. So it’s typically measured with questions similar to these:
- Do you regularly have trouble sleeping?
- What’s the overall quality of your sleep?
- How often do you experience a sense of well-being during the day?
One recent study found that better sleep quality and being a “morning person” correlated with successful weight loss maintenance. Compared with current enrollees in a weight loss program, people who’d lost at least 30 pounds and kept the weight off for at least a year reported significantly better sleep quality and were more often early risers.
In another study, investigators compared people who maintained a loss of at least 10% of their body weight to people who regained their lost weight. Men (but not women) who were successful at shedding pounds and keeping them off reported significantly better sleep quality (but not more sleep) than the weight regainers.
Do Insomniacs Typically Have Weight Problems?
Not necessarily, if results of the latest study can be believed. Researchers in Germany compared the body mass index (BMI) of 233 patients with “severe and chronic insomnia . . . showing objectively impaired sleep quality” to the BMI of 233 age- and gender-matched good sleepers. The results were surprising:
- BMI, insomniacs: 23.8 kg/m2 (The “normal” BMI range is 18.5 to 24.9.)
- BMI, good sleepers: 27.1 kg/m2
On average, the chronic insomniacs weighed significantly less than the good sleepers. If confirmed by other research, the result should be somewhat reassuring to those of us concerned about the consequences of insomnia. It would also lend support to the idea that insomnia has less to do with insufficient sleep than with excessive arousal (or hyperarousal) that may affect us 24/7.
Do you find yourself eating more after a couple bad nights?