Less sleep - Increased weight - 08/10/2015

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Is there a connection between reduced sleep duration and increased obesity?

Compelling evidence indicates there is. A series of large studies involving thousands of adults have shown that those with reduced sleep duration (defined as 5 hours or less per night and sometimes 6 hours or less) were up to 45% more likely to be obese. We do not have so much data on children, but a study found that children sleeping less than 7.5 hours per night had a three times higher risk of developing obesity over a five year period.

Studies also show that those who do not eat hygienically slept less. That is, all those who have on their diet a smaller variety of foods, with the majority of their calories coming from snacks and foods high in sugar, caffeine and alcohol. In addition, those who tend to omit the main meals (breakfast, lunch, dinner), and also tend to snack and fast food more. These habits promote the increase in body weight and the possible development of obesity.

It should also be mentioned that sleep apnea and snoring are factors that are directly related to the decrease in quantity and quality of sleep.

Is there a scientific explanation for the eating behavior of those who have been sleeping a little?

Experimental studies show that sleep restriction results in abnormalities in the treatment of blood sugar (glucose) and changes in hormones that control appetite. For example, the ghrelin hormone stimulates appetite, while the leptin hormone reduces it. With sleep restriction, ghrelin levels are increased and leptin decreases, leading to an increase in hunger and appetite. In addition, in these studies they have noticed that people who have reduced sleep have a greater desire for high calorie foods rich in carbohydrates.

The message of this study is that proper sleep is a way to reduce the risk of weight gain and obesity. If a person is already overweight or obese, weight loss will be more difficult without adequate sleep.

From a social point of view, the epidemic of obesity, with the relative increase in the number of many chronic diseases (eg, heart disease, diabetes), adds more to the healthcare system and contributes to increased costs. It also has a significant impact on professional, learning and job performance.

In conclusion, adequate sleep, along with exercise and good nutrition, deserve to be included as one of the key points of good health and hygiene.