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Lack of Sleep and Weight Gain

Kundan Pandey Feb 28, 2019
Several research studies have proven that there is a link between sleep deprivation and weight gain. Inadequate sleep can make one susceptible to weight gain over time.
Lack of sleep is often linked to an increased calorie consumption, as well as reduced energy expenditure, i.e., more calories are consumed and fewer calories are burnt. Sleep deprivation is also associated with disruptions of hormones in the body that regulate appetite. It alters brain behavior such that it's more difficult to eat well and keep weight off.

Connection Between Inadequate Sleep and Weight

Majority of people experience numerous symptoms of sleep deprivation due to poor sleeping habits. In the US especially, staying awake late into the night is associated with pride, and a sign of an active life. Sleeping late and then getting up early for work hampers the possibility of having a healthy body. Adequate sleep is necessary to lose weight.
When you sleep adequately, your body gets time to rest and rebuild the lost energy. When the body does not get adequate hours of sleep, its metabolism functioning gets impaired.
To gain energy, the production of which has been hindered due to poor metabolism, we make it a habit to eat unhealthy food in an attempt gain instant energy, thereby adding more pounds. Drowsiness, lack of concentration, fatigue, and increased irritability are just some of the effects of sleep disorder.
Leptin and grehlin are hormones that determine the appetite of a person. A long-term sleep disorder tends to cause the grehlin-leptin imbalance. High levels of grehlin can induce hunger, and inadequate levels of leptin may not trigger satiation, thereby encouraging more food intake and hence weight gain.

Tips to Avoid Sleep Deprivation

Here are some tips to avoid gaining of weight due to poor sleeping habits:

• Check out your sleeping patterns. For a few days, try to see if you get up frequently during sleep.

• Compensate for the loss of sleep on weekends.

• Eat light and healthy foods during meals.
• Learn to catnap or take a short nap when you know you have to get up soon. Sit in a relaxed, comfortable position with eyes closed for a few minutes to hours.

• Avoid caffeine in the afternoon, and before or immediately after lunch.
• Exercise regularly, but ensure that you don't exercise 3 hours before going to bed. If you do, you may not be able to sleep well, since the muscles aren't relaxed.
• Practice healthy sleeping habits and don't sleep and wake up at any time of the day. One should try to maintain regularity in sleep timings.
• Eating healthy is associated with weight control and it also fosters good sleep. Make sure that your eating and sleeping habits are well managed, else weight issues may concern you to the core.
Poor sleeping habits can cause numerous sleep disorders , which in turn can also interfere with our health. Though weight gain could be a side effect of sleep deprivation, it can also be possible due to unhealthy eating and excessive alcohol consumption. So, do make all the necessary lifestyle-related changes to stay healthy.
Disclaimer: This is for informative purposes only, and should not be used as a replacement for expert medical advice.