Sleep and Weight LossAre quality sleep and weight loss related? Yes, they definitely are!
In fact, research has shown that, if you aren’t getting at least 7 hours of quality sleep a night you a will be fighting an uphill battle to keep from gaining weight.
Studies On Sleep And Weight LossThe relationship between sleep and weight loss - or more precisely between sleep deprivation and weight gain - has been demonstrated in several studies.One such study, which followed 70,000 middle aged women over 16 years, showed that women who sleep 5 hours or less per night were 32% more likely to experience major weight gain (defined as an increase of 33 pounds or more) and 15% more likely to become obese when compared to those who slept 7 hours a night. Although lack of sleep can affect weight by increasing hunger and fatigue (see below) researchers found no difference in either exercise level or caloric consumption in the women who slept less an gained weight and those who slept more and didn’t gain weight. In fact, the sleep deprived women actually ate LESS then the women who slept 7 hours a night! Lack of sleep is thought to cause weight gain primarily through its effects on the secretion of the hormones growth hormone, leptin and cortisol.
Sleep and Weight Loss: How Sleep Affects Growth HormoneAs its name implies growth hormone, is the hormone that stimulates growth. In children a lack of growth hormone can lead to a shortened stature and delayed sexual maturity.
Growth hormone is an anabolic hormone that increases muscle mass and stimulates the breakdown of fat. A deficiency of growth hormone in adults causes loss of muscle tissue, an increase in fat synthesis and a decline in energy levels – all of which can lead to unwanted weight gain and difficulty losing weight. Because growth hormone is secreted primarily at night during deep sleep, sleep deprivation or the inability to attain deep sleep can cause levels of this hormone to decline. In fact, a study published in the October 1999 issue of the British medical journal Lancet showed that just one week of sleep deprivation significantly decreased growth hormone production in otherwise healthy young men.
In addition to building muscle and breaking down fat, growth hormone strengthens and bones, stimulates the immune system and helps maintain pancreatic islet cells. It also improves skin tone and texture: growth hormone replacement therapy has gained popularity among those wishing to reduce the effects of aging.
Sleep and Weight Loss: How Sleep Affects Leptin LevelsLeptin is the hormone that conveys feelings of satiety letting our bodies know when we are “full". A deficiency of leptin is associated with constant hunger and a strong tendency to overeat. A deficiency of leptin is also known to cause carbohydrate cravings. Carbohydrates stimulate the secretion of insulin, a hormone that stimulates fat synthesis and inhibits the breakdown of body fat. So it’s not hard to see how subnormal levels of leptin can make it difficult to lose weight.
Sleep and Weight Loss: How Sleep Affects Cortisol LevelsBecause lack of sleep stresses the body it can cause excessive release of the hormone cortisol.Cortisol is catabolic hormone that is secreted in response to stress. Among other things, cortisol causes muscle to be broken down and used for energy. Over time this process can lead to an overall loss of muscle mass. Because muscle is a metabolically active tissue, loss of muscle mass slows the body’s metabolic rate, creating fatigue and decreasing the number of calories that are burned each day. Cortisol also causes tissues to become insensitive to insulin which can lead to an over secretion of this hormone. As previously discussed, high levels of insulin stimulate fat synthesis and inhibit the breakdown of fat.
By directly stimulating the main hunger center of the brain, cortisol also increases hunger. And it decreases the effectiveness of thyroid hormone which further slows the body’s metabolic rate. Again, it’s not difficult to see how this can lead to unwanted weight gain and difficulty losing weight.
In addition to muscle, high cortisol levels cause the breakdown of other tissue including bone and skin. This can lead to an increased risk of developing osteoporosis as well as to thin, easily bruised skin and stretch marks. Sleep and Weight Loss: The Negative Effects of FatigueIn addition to lowering levels of growth hormone and leptin, and increasing levels of cortisol, lack of sleep, as we all know, causes fatigue. Decreased exercise, in turn , can lower your metabolic rate. Like excess cortisol, lack of exercise also contributes to insulin insensitivity leading to an increased secretion of insulin.
Restoring Sleep to Lose WeightMost people experience a decline in sleep quality as they age. Since quality sleep and weight loss go hand in hand this loss of sleep is undoubtedly one of the reasons we tend to gain weight as we age.While many tests are now used to diagnose problems that can cause poor sleep, the decrease in sleep quality associated with aging may be due to the natural decline of another hormone – melatonin. To learn how restoring melatonin can improve your sleep, help you lose weight, and even combat the cosmetic effects of aging click here. Learn More About Melatonin
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