Can lack of sleep cause weight gain? This is a question that has been on the minds of many people, especially those who struggle with getting enough restful sleep. Lack of sleep can have many negative effects on our health, including fatigue, irritability, and decreased productivity. But can it also cause weight gain? In this article, we will explore the relationship between lack of sleep and weight gain and answer the question, “Can lack of sleep cause weight gain?”
Lack of sleep has been shown to have a significant impact on our metabolism and hormones that regulate hunger and fullness. When we don’t get enough sleep, our bodies produce more of the hormone cortisol, which is known as the stress hormone. This hormone increases our appetite and causes us to crave high-calorie, sugary foods, which can lead to weight gain.
In addition to cortisol, lack of sleep can also affect the production of leptin and ghrelin, two hormones that regulate our hunger and fullness signals. Leptin is a hormone that signals our brains to stop eating when we are full, while ghrelin signals our brains to eat when we are hungry. Lack of sleep can disrupt the balance of these hormones, causing us to feel more hungry and less full, leading to overeating and weight gain.
Another factor that contributes to weight gain from lack of sleep is decreased physical activity. When we are tired, we are less likely to engage in physical activity and exercise, which can contribute to weight gain. Additionally, lack of sleep can cause fatigue, making it difficult to find the energy and motivation to exercise, leading to a sedentary lifestyle.
Moreover, lack of sleep can impact our ability to make healthy food choices. When we are tired, our decision-making abilities are impaired, and we are more likely to reach for unhealthy, high-calorie snacks and junk food instead of healthier options. This can lead to an overall increase in calorie intake, which can contribute to weight gain.
One study published in the Journal of Clinical Sleep Medicine found that people who slept less than seven hours a night had higher body mass indexes (BMIs) than those who slept for seven hours or more. The study also found that people who slept less had higher levels of glucose, insulin, and inflammation in their bodies, which are all markers of obesity and type 2 diabetes.
It is important to note that weight gain from lack of sleep is not just a short-term issue. Chronic lack of sleep can lead to long-term weight gain and an increased risk of obesity and related health problems. A study published in the Annals of Internal Medicine found that people who slept five hours or less a night had a 15% higher risk of obesity than those who slept seven hours or more.
In conclusion, the answer to the question, “Can lack of sleep cause weight gain?” is a resounding yes. Lack of sleep can have a significant impact on our metabolism, hormones, and physical activity, all of which can contribute to weight gain. It is important to prioritize getting enough sleep and to establish good sleep habits, as this can help prevent weight gain and promote overall health and well-being.
Sources:
- American Sleep Association. (2019). The Link Between Sleep and Weight Gain. Retrieved from https://www.sleepassociation.org/patients-general/the-link-between-sleep-and-weight-gain/
- Centers for Disease Control and Prevention. (2021). Lack of Sleep. Retrieved from https://www.cdc.gov/sleep/about_sleep/lack_of_sleep.html
- National Sleep Foundation. (2019). Sleep and Weight Gain. Retrieved from https://www.sleepfoundation