Most people trying to lose weight aren't surprised at the recommended behavioral changes. Whether your goal is to lose 150 pounds following a gastric bypass, or you are trying to maintain your current weight, the prescription is familiar: Increase physical activity and modify eating habits. A recent article by Cynthia K. Buffington, PhD in
Bariatric Times, however, explores an often neglected aspect of weight control- the connection between sleep and weight (click
here for the article).
Dr. Buffington cites multiple studies about the relationship between sleep deprivation and weight gain. The research finds that adults who get less than 7 hours of sleep per night (the average American got 6.9 hours in 2001, according to the National Sleep Foundation), are at an increased risk for multiple health problems, including obesity. In fact, for each sleep hour under 7 an adult chronically loses, there is a correlating increase in body fat of 2.8%.
The reasons for this correlation are varied. Behaviorally, sleep deprivation increases the amount of time an individual is awake and potentially consuming calories. Additionally, lack of sleep contributes to cravings for sweets and calorie dense foods. Energy available for physical activity is decreased. Biologically, sleep deprivation creates changes in the endocrine system, effecting many of the hormones (such as ghrelin, leptin and cortisol) which play a role in hunger and satiety as well as rate of fat storage.
This research indicates that, along with diet and exercise, good sleep hygeine is essential to good health and optimal weight regulation. The optimal amount of sleep for adults is between 7-9 hours per night. Adults who are consistently getting fewer than 7 hours of sleep need to evaluate where they can make changes in order to accommodate this essential life function.
Labels: sleep
