According to a study published in, Obesity: A Research Journal, "The proportion of young adults sleeping 8 to 8.9 hours per night has decreased from 40.8% in 1960 to 23.5% in 2001–2002 in the United States. During the same time period, the incidence of obesity has nearly doubled."
Improper hormone regulation is the link between sleep deprivation, obesity and weight gain. Sleep helps regulate two important hormones that play a key role in weight management.
Leptin acts on the hypothalamus in the brain to decrease hunger, decrease food consumption, increase energy expenditure (calories burned) and control body temperature.
Ghrelin also acts on the hypothalamus, but it stimulates appetite, is a catalyst for growth hormone secretion, stimulates stomach emptying, and is responsible for telling the brain whether or not the body needs more or less food.
Hormones, Sleep and Appetite
During sleep, leptin levels increase and ghrelin levels decrease as a way to prevent hunger and the need to wake up and eat during the middle of the night. On the other hand, people who are chronically sleep deprived, meaning they regularly get less than 7-9 hours of sleep per night, have reduced leptin levels and elevated ghrelin levels.
This causes a significant increase in appetite and more waking hours spent trying to satisfy that appetite. In addition, lower leptin levels cause the body to expend less energy, or fewer calories, throughout the day. This translates to less energy throughout the day, which can increase sedentary behavior and also lead to weight gain.
And worse, according to Structure of Ghrelin and Its Receptor, "Ghrelin also appears to suppress fat utilization in adipose tissue," meaning that fat is readily stored in the body, but not readily burned for fuel, even during aerobic exercise.
The Solution
The solution for those trying to lose weight is to get more sleep. Obesity: A Research Journal reports that the vast majority of sleep deprivation is voluntary and comes as a result of people staying up late to watch television, use the internet or work. Other causes of sleep deprivation come from sleep disorders such as insomnia and sleep apnea. If you suspect you have a sleep disorder, see a doctor.
Tips for How to Get More Sleep
- Exercise 30 minutes per day.
- Don't exercise within 2 hours of bedtime.
- Get some natural light throughout the day.
- Sleep in as close to total darkness as possible.
- Don't use the bed for anything other than sleep.
- Don’t drink alcohol, smoke cigarettes, or eat/drink caffeinated or high sugar foods or beverages.
- Don't eat a large meal right before bed.
- Eat a light snack before bed, for example, whole grain cereal with milk or soymilk or chamomile tea.
- Don’t watch television, use the computer or work for at least 2 hours before bedtime.
- Go to bed at the same time every night and wake up at the same time every morning.
- Use a noisemaker, such as an air purifier, to block out ambient noises.
- Check with your doctor to see if you're on any medications that may be causing insomnia.
- Practice relaxation techniques, such as taking a warm bath or meditating before bed.
