Chronic Sleep Deprivation has become a common feature of modern living. At least 1 in 3 adults doesn’t get enough sleep. The reduction in sleep duration can be attributable to the ever-increasing socioeconomic demands and opportunities in modern society. Given the continued decline in sleep duration is mirrored by the steep rise in weight gain among the adult population.
An understanding of the relationship between sleep deprivation and weight gain has become of paramount concern for global public health. However, conventional wisdom has often associated weight gain with nutrition, genetics, stress, and other factors but there is little evidence supporting reduced sleep as contributing to obesity and other weight-related issues.
Sleep deprivation leads to weight gain. On the other hand, being overweight also causes sleep issues. It is a frustrating cycle, but help is available for people who are overweight or obese to improve sleep and the health effects associated with sleep loss.
Sleep deprivation could increase energy intake in the following ways:
Sleep deprivation may alter the hormones that control hunger. Leptin and ghrelin are hormones that regulate appetite. when you aren’t getting sufficient sleep, the production of these hormones is altered in a way that creates increased feelings of hunger appetite-especially for foods rich in fat and carbohydrates. By implication, this urge can adversely increase food intake and thereby lead to weight gain.
Gives Room for More Eating time
People who sleep less each night may eat more than people who get a full night’s sleep. This is so simply because they have more waking time available. Sleep deprivation may make you eat more than usual. When researchers compared people allowed to sleep as much as they wished with those who slept just two-thirds of their normal time, they found that sleep deprivation was linked to eating more calories. People who were deprived of sleep have the tendency to snack more-especially during the extra hours when they are awake at night than when they had adequate sleep.
Prompts people to make less healthy diets Choices
Changes in appetite due to changes in these hormones may affect dietary choices and decision-making. In terms of the quality of food people who are sleep deprived is susceptible to eat meals that are readily available. A recent study has found that acute sleep deprivation is associated with increased food purchasing in men. This means that individuals who sleep less may have different lifestyles – e.g. more sedentary activities – that are associated with less-healthy food choices.
Decrease in physical activity
People who don’t get enough sleep are more tired during the day, and as a result, may curb their physical activity. Some studies have found that sleep-deprived people tend to spend more time watching TV, and less time being physically active than people who get enough sleep. A reduction of time periods spent at high physical activity levels can be assumed to, in the long run, reduce physical fitness, thereby increasing the risk of metabolic diseases such as obesity and diabetes as well as cardiovascular events.
Lowering body temperature
Sleep deprivation alters thermoregulatory responses. Sleep-deprived humans are more vulnerable to heat loss with reduced ability to warm even at temperatures thought to be associated with thermal comfort. In laboratory experiments, people who are sleep-deprived tend to see a drop in their body temperatures. This drop, in turn, may lead to decreased energy expenditure.
Sleep Solutions When Overweight
Successful weight management is complicated. However, a good understanding of the root causes of weight gain and barriers to weight management is essential to success. The solution is not as simple as eat less, move more, sleep more. However, an accumulating body of evidence suggests that sleeping habits should not be overlooked when prescribing a weight-reduction program to a patient with obesity. Sleep should be included as part of the lifestyle package that traditionally has focused on diet and physical activity.
Exercising may improve sleep quality in people suffering from sleep disturbances. It has also been shown to reduce symptoms in patients with obstructive sleep apnea, independent of weight loss. Also, exercising outside exposes you to natural light, promoting a healthy sleep-wake cycle.
Find a mattress that works for you
In finding a suitable mattress. It’s important that your mattress allows for proper alignment of your spine and balanced contact pressure. Mattress preferences vary from one person to the next. Research has shown that bodyweight affects the type of mattress one may find most comfortable. Here, Winco foam industry provides you with the best range of mattresses that will suit your preference and guarantee the great comfort that you truly deserve.
Select foods carefully
Diet and nutrition are also components of sleep hygiene, but sleep loss can make healthy eating more challenging. Taking steps to maintain a balanced diet may improve sleep. For example, researchers have found that a diet high in carbohydrates may decrease your ability to get deep sleep. Another study found that eating within 30 to 60 minutes of bedtime resulted in poorer sleep patterns.
The sleep loss-weight gain cycle can be a tricky one to break. It’s important to work with a doctor or involve a sleep specialist if you are experiencing poor quality sleep that could be related to weight. Weight loss may be recommended for some, but not all, patients. A medical professional can provide individualized guidance about how to best incorporate the approaches discussed above.