Sleep for Weight Loss

Women Who Sleep Less and Eat Less Still Gain: Study Reveals Surprising Connection

If you want to lose weight, experts say you need to get enough sleep. Specifically, researchers have reported that women who sleep 5 hours or less per night generally weigh more than women who sleep 7 hours per night.

The Study

These findings, presented at the 2006 American Thoracic Society International Conference, showed that women who slept 5 hours per night were 32% more likely to experience major weight gain (an increase of 33 pounds or more) and 15% more likely to become obese over the course of the 16-year study, compared to those who slept 7 hours a night.

Women Who Sleep Less and Eat Less Still Gain

The researchers looked at exercise habits to determine if they could account, in part, for the findings. But they didn’t discover any differences in exercise levels or physical activity that would explain why the women who slept less weighed more.

Were the women who were getting less sleep also eating more? The answer was no. In fact, the opposite was true.

Understanding the Reasons for Weight Gain

The study participants did not identify the specific factors that contribute to weight gain in women who had less sleep.

"We don’t have an answer from this study about why reduced sleep causes weight gain, but there are some possibilities that deserve further study," Patel says. "Sleeping less may affect changes in a person’s basal metabolic rate (the number of calories you burn when you rest). Another contributor to weight regulation that has recently been discovered is called non-exercise associated thermogenesis (involuntary activity, such as fidgeting.) It may be that if you sleep less, you move around less, too, and therefore burn up fewer calories."

Impact of Sleep on Hormones

Another important factor to consider is the impact of sleep on cortisol levels. Insufficient sleep can cause the release of additional cortisol—the stress hormone—and can stimulate hunger.

Chronic Sleep Deprivation

Inadequate sleep:
• Interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage.
• Drives down leptin levels, which causes the body to crave carbohydrates.
• Reduces levels of growth hormone—a protein that helps regulate the body’s proportions of fat and muscle.
• Can lead to insulin resistance and contribute to increased risk of diabetes
• Can increase blood pressure
• Can increase the risk of heart disease

Weight Loss Action Point

If you want to lose weight, you should make sure that you are getting sufficient sleep in addition to following a healthy diet and exercise program. For most of us, that means, you’ll need 7 hours or more a night.

Conclusion

In conclusion, this study highlights the importance of sleep in maintaining a healthy weight. While it is clear that sleep deprivation can have a significant impact on our bodies, it is equally important to recognize that getting enough sleep is just one part of a healthy weight loss strategy.

FAQs

Q: How many hours of sleep do I need to lose weight?
A: For most of us, getting 7 hours or more of sleep per night is necessary for weight loss.

Q: Can exercise make up for lack of sleep?
A: No, exercise alone cannot compensate for lack of sleep. Adequate sleep is essential for overall health and weight loss.

Q: Can I still lose weight if I’m not sleeping well?
A: Yes, but it will be much more challenging. Prioritize getting enough sleep to support your weight loss efforts.

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