Your sleep cycle can affect your weight. This observation is nothing new. Studies over the last 100 years have shown that sleep deprivation can disrupt a person's metabolism and hormonal balance. The result is an increase in hunger and a decrease in metabolic processes. For example, one hormone affected by a lack of sleep is cortisol. This compound is produced in the body whenever you experience sustained and unpleasant stress. The hormone promotes the storage of excess calories as body fat. It also increases a person's appetite. That is a double whammy! You eat more and then you store more - not a good combination.
In addition, sleep loss affects carbohydrate metabolism, leading to a rise in blood glucose levels. The higher amount of blood glucose stimulates the overproduction of insulin, which then stores the glucose into the fat tissue. Not to mention, excessive concentration of insulin will decrease the sensitivity of muscle and fat tissue. Your body's cells will produce fewer insulin receptors, which will decrease the uptake of glucose into the cells. The result is hyperglycemia (high blood sugar), which can lead to diabetes, obesity, and metabolic syndrome. (I am sure you won't lose sleep over that.)
Sleep deprivation also promotes weight gain by changing our behavior. People who lack sleep tend to crave sugary, high-carb foods with low nutrient value. These foods include chips, cakes, cookies, pastries, burgers, fries, etc. Does this sound like your diet? These foods provide a short-term rise in blood sugar, giving the eater a rush of energy and good-feeling. This rise in blood sugar is soon mitigated by a surge in insulin production, which transfers all that glucose into fat tissue. The resulting decline in blood glucose is often referred to as a 'sugar crash.' Tragically, many people cycle between these high and low blood glucose levels, which just results in more fat storage and a drop in insulin sensitivity.
To compound this problem, people who are sleep deprived often lack the energy and motivation to exercise or work out. This leads to additional health risks beyond simple weight gain. Exercise is an important component in boosting the immune system and fighting diseases. Exercise has also been shown to improve mental health. So the message is clear: Sleeping is an important component to a healthy lifestyle. Try to aim for 7 - 8 hours of sleep. Some individuals may require more sleep, while others require less. Regardless, get the correct amount of sleep in order to ensure a better, healthier tomorrow.
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