I grew up watching my super active granny sleeping really less. She slept after everyone, and woke up before all. She had very sensitive sleep schedule. Whenever someone was up at night for a visit to toilet or for a glass of water, light in her room would lit. I remember that one day she told me with a victory smile in her face that-she chose less sleep over more because she is an active person and does not want to get too fat and lazy by sleeping.This age old concept of less sleep =less weight gains is now no longer in trend.National sleep foundation says- less sleep=more weight gain
How much sleep is standard
National Sleep Foundation has recommended this pattern of sleep for different ages-
|Age Group||Duration of sleep required every day|
The organization also claims that other than weight gain less sleep causes over eating, less physical fitness and reduced physical activity.
Less sleep=More eating for adults and kids
A study designed to prove acute or partial sleep deprivation increases plasma concentrations of ghrelin( a hunger hormone ) and decreases of leptin (a hormone promoting the feeling of feeling full) reveals that less sleep actually contributes to more weight gain. The study description and results are as follows-
12 men age- 22 ± 3 y and body mass index (in kg/m2): 22.30 ± 1.83, completed a 2 condition crossover study.1st night some slept 8 hour some slept 4 hour. They were given same breakfast menu, a free buffet for lunch, free menu in dinner. Their physical activity was recorded by actimeter. This machine recorded their hunger, pleasantness and desire of food, sleepiness etc. resut was-]
|Perimeters||8-h sleep session vs 4-h sleep session|
|Consumed calorie||± 617 kcal (ie, 22%) more for 4-h sleep session, equivalent to a big mac burger.|
|Pre-prandial hunger||For 4-h sleep session
P < 0.001 before breakfast
P < 0.05 before dinner
|Physical activity||1215 to 2015 higher for 8-h sleep session|
|Pleasantness from eating and desire of food||No change|
These experimental results when rechecked by long-term energy balance measurements, suggest that sleep restriction is a factor promoting obesity in long term. An article published in International Journal of Obesity, shows that children aging 16 month-old who slept for less than 10 hours every day consumed 105kcal more per day on average than children who slept for more than 13 hours.
Less Sleep=Poor choices of food
Did you ever go for a sleep over at a friend’s place? Have you or your friends stored and ate junk food for the night? Did you eat more after dinner than in dinner, during the sleepover? I guess you have nodded in affirmation for all the queries. It is simply rational that when we are awake for a longer time we get hungry and eat more; especially we eat more junk food. But scientists went for a more systematic approach and proved the fact.
Sleep deprivation affects insulin levels and other key hormones of our body as proved from many studies. This imbalance disrupt body weight regulation. Dr. Abi Fisher of the Health Behavior Research Center at University College of London, says -it is proved that sleep deprivation causes both adult and children to eat more. As parent watch over the diet of children, they cannot eat much unhealthy food under supervision however scenario may change as soon as they turn out to be grownups.
Through studies scientists found that adenosine a messenger that plays important role in many physiological processes exists more than requirement in the brain of a sleep deprived person. Apart from many malfunction like mood swing, stress this purinergic messenger is also believed to play a role in disregarding the bad effect of food choices and opt for them.As a result, Less sleep=more weight gain.
This is why mostly sleep deprived people (who also tends to show more hunger) rely on any food they find available. They opt for tasty foods like chocolate, desserts, and potato chips which also happen to be carrying more calories.
Many will argue with the fact that less sleep increases metabolism.Actually metabolism slows down when you are sleep deprived. The relation between sleep and weight gain is U shaped too little or too much sleep where causes metabolism to slow down,a balanced level causes metabolism to get faster.
Scientists found that partial sleep deprivers eat on an average 600 more calories than those who has no sleep deprivation. So let us not fancy the idea of depriving ourselves of sleep for the sake of reducing weight, because surely it is true the other way round.