Getting enough sleep is about more than simply waking up feeling refreshed. Emerging research suggests that regularly losing just over an hour of sleep each night may have consequences that extend to body weight, activity levels and metabolism.
A recent analysis found that adults who slept roughly 80 minutes less per night over a six-week period tended to gain weight, spend more time sitting during the day and become less active overall. Researchers say insufficient sleep may influence not only energy levels but also the body's regulation of hunger, fullness and calorie use.
What the researchers found
The study included adults whose sleep habits, body weight and activity levels were monitored using objective measurement tools. Compared with those who maintained adequate sleep, participants who regularly slept about an hour and 20 minutes less were more likely to gain weight and spend additional time in sedentary activities.
Researchers caution that the findings show an association rather than proving direct cause and effect. However, they add to a growing body of evidence linking insufficient sleep to adverse metabolic outcomes and obesity risk.
Why sleep may influence body weight
Experts believe several mechanisms may be involved.
Hunger hormones shift
Sleep deprivation can affect two key hormones involved in appetite regulation: ghrelin, which stimulates hunger, and leptin, which promotes feelings of fullness. Reduced sleep has been associated with increased hunger and greater food intake.
Less energy for movement
People who are tired often move less and spend more time sitting. In the recent study, sleep restriction was associated with an increase in sedentary behaviour, which may contribute to gradual weight gain over time.
Stronger cravings
Previous research has found that insufficient sleep can heighten the brain's response to foods rich in sugar and fat, making high-calorie snacks more tempting, particularly later in the day.
How much sleep do adults need?
Most adults should aim for seven to nine hours of sleep per night, according to recommendations from major health organisations. Consistently sleeping less than seven hours has been linked to a variety of health risks, including weight gain and metabolic problems.
For official guidance, see the recommendations from the US Centers for Disease Control and Prevention.
Small habits that can help
Sleep specialists recommend several simple steps to improve sleep quality and duration:
- Go to bed and wake up at roughly the same time every day.
- Avoid screens for at least an hour before bedtime.
- Limit caffeine late in the afternoon and evening.
- Keep the bedroom cool, dark and quiet.
- Include regular physical activity in your routine.
More than diet and exercise
Maintaining a healthy weight is not determined solely by what we eat or how often we exercise. Sleep is increasingly recognised as a third pillar of health, influencing metabolism, appetite, physical activity and overall wellbeing.
For anyone trying to manage their weight, paying attention to sleep habits may be just as important as monitoring diet and exercise.
Source: vita.gr
