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Can You Lose Weight While You Sleep?
Posted on Nov 18th 2010 2:00PM by Liz NeporentFiled Under: Diet & Weight Loss, Fit or Fiction
It turns out that the saying "you snooze, you lose" may be more accurate than anyone realized. There's mounting evidence that the right amount of sleep is an important part of the weight maintenance equation.
The results of a recent University of Chicago study found that cutting back on sleep limits the effects of dieting. When the dieters in this study got a good night's rest, they doubled the amount of weight loss from fat compared to dieters who tossed and turned. Adequate slumber also seemed to help the dieters keep their hunger in check, making it easier for them to stick with a healthier, lower-calorie eating plan.
Numerous other studies are beginning to show a clear association between weight gain and lack of sleep. Earlier this year an Australian investigation found a cause and effect between sleep patterns and obesity among adolescents. And one large 2004 investigation done at Columbia University in New York is particularly compelling. There, researchers studied the sleeping habits of more than 18,000 people and found that those who get by on less than four hours of sleep a night were a whopping 73 percent more likely to be obese than people who slumber seven to nine hours nightly -- and even those who caught six hours were 23 percent more likely to be obese. On the other hand, those who averaged 10 hours or more in the land of nod were 11 percent less likely to be obese.
Why does a lack of shut-eye seem to contribute to a super-sized waistline? Most researchers speculate that sleep deprivation disrupts levels of gherlin and leptin, the hormones that regulate hunger and appetite.
When you haven't had a lot of sleep, your body reacts much the same as if you haven't eaten enough; your leptin levels fall as your ghrelin levels shoot up. This triggers hunger, which, in turn, triggers overeating and that, of course, leads to weight gain. These hormonal changes also seem to signal the body to put the brakes on metabolism and cling to fat stores more tenaciously.
Other recent studies indicate that sleeplessness causes us to blimp up by throwing our biological clocks, or circadian rhythms, out of whack, particularly the clock that regulates glucose and insulin. Sleep deficits may also cause a spike in cortisol, a hormone that, among other things, regulates how the body uses energy. Sleeping less than four hours a night can lead to elevated cortisol levels that peak late in the day, and high-evening cortisol levels have been linked to insulin resistance and a higher body mass index.
While all of this is compelling, this area of research is relatively new, and there's still more work that needs to be done to confirm the preliminary findings. For example, it could be that lack of sleep is a symptom rather than a cause of additional pounds. But consider this: Nearly 65 percent of Americans are now either overweight or obese, a number that has been steadily creeping upward for the last 30 years or so.
At the same time, the National Sleep Foundation reports that about 63 percent of Americans get less than 6.9 hours a sleep per night on average, which is about one hour less per night than they did 30 years ago. If these twin epidemics seem to be marching in lock step, what's the harm in making more time in bed an integral part of a weight loss prescription?
Besides, there are many other benefits to getting a decent night's sleep: A clearer head, reduced cardiovascular risks, a boosted immune system, better looking skin, increased energy -- the list goes on. There's certainly no downside to any of this.
It's time to wake up and give me your opinion. Has anyone tried getting more sleep to help lose weight? Have you seen a noticeable difference by doing so? Or have you ever noticed a greater urge to pig out when you haven't had enough z's? Post your comments here or tweet them to me along with any other questions you want answered in this column.
I have to say that when I'm tired, I do notice my food choices aren't always as smart as when I'm well rested.
More on That's Fit:
Sleep the Extra Pounds Away
Sleep: an Excellent Fat Burner
Sleep Off Cravings and Stress
