The Connection Between Sleep Deprivation, Weight Gain, and Heart Disease
A lack of sleep can directly impact your weight and overall health.
Studies have shown a lack of sleep promotes the expression of a gene linked to obesity. Both sleeping too little (less than 5-6 hours per night) and too much (greater than 9-10 hours per night) are associated with weight gain.
Researchers also propose a lack of sleep can lead to a vicious cycle, meaning poor sleep equals weight gain equals conditions that interfere with sleep which equals continued sleep deprivation.
Appetite
Sleep quality and quantity impact the appetite regulation hormone ghrelin. Ghrelin levels decrease after a meal and increase between meals.
Leptin is another hormone that reduces feelings of hunger. Leptin levels increase during the day and peak at night.
Adipose tissue secretes leptin while the stomach secretes ghrelin.
Sleep deprivation has been shown to increase the ratio of ghrelin to leptin leading to increased appetite and specifically increased carbohydrate cravings. Many studies have shown a lack of sleep leads to increased caloric intake throughout the day.
Breathing Disorders
Sleep-disordered breathing also impacts weight. Obesity increases the risk of developing sleep-disordered breathing. If untreated, sleep-disordered breathing increases the risk for heart attacks and strokes.
Some forms of sleep-disordered breathing are associated with elevated blood leptin levels and leptin resistance, which means increased feelings of hunger.
Glucose Metabolism
Sleep also impacts hormone production, including insulin, cortisol, glucagon, catecholamines, growth hormone, and leptin/ghrelin which we touched on previously.
Sleep deprivation can lead to impaired glucose tolerance and diabetes.
Sleep is critical for your health. Here are a few tips to promote a good night’s sleep:
- Go to bed at night and wake up in the morning at the same time everyday. This includes weekends.
- Limit food and beverages prior to bedtime.
- Avoid caffeine, alcohol, and nicotine late in the day.
- Avoid TV and computer time 60 minutes prior to bedtime.
- If needed, keep naps to less than 20 minutes.
Drs. Chris and Kara Mohr developed the 21 Days to Better Sleep program. I highly recommend it. Their videos with instructions are engaging and the content can be put to good use so you achieve quality sleep each night. Learn more and purchase the program here.
All the best,
Lisa Nelson RD
