Reports show that India as a country is only second to Japan when it comes to the maximum number of sleep-deprived individuals. This alarming trend has far-reaching implications for public health. While the recommended sleep duration is often cited as seven to eight hours, what is also important is the quality of sleep. In this article, we will look at the question “lack of sleep can cause weight gain” and how sleep and weight are interrelated. We will also cover a few tips to improve your sleep quality.
Our fast-paced modern lifestyle has contributed to the ‘sleep crisis’. Increased screen time, irregular work schedules, and heightened stress levels have disrupted the natural sleep pattern. Sleep is more than just rest; it is a cornerstone of overall well-being. When we sleep, our brain doesn’t. There is a system called the “glymphatic system,” which is activated at night and is a literal broom that cleanses your brain of toxins when you sleep.
Sleep also influences our physical, mental, and emotional health. Insufficient sleep has been linked to a host of issues, including obesity, weight gain, and a decline in cognitive function, along with the early onset of neurodegenerative disorders. Furthermore, sleep deprivation is associated with a range of chronic diseases, such as type 2 diabetes, cardiovascular disease, hypertension, and, in extreme cases, premature death. The cost of compromising on sleep has far-reaching ill effects on the mind as well as the body. Let’s look at how lack of sleep can cause weight gain
Why is Sleep Important for Weight Loss?
Sleep is of critical importance in weight management. Inadequate sleep can lower your metabolism by increasing inflammation and causing hormonal imbalances.
Research says just two nights of sleep deprivation can cause an insulin spike and lead to insulin resistance. Insulin resistance is when the cells are not responsive to circulating insulin in the body, causing elevated blood sugars.
High insulin levels can then lead to increased levels of cortisol, the stress hormone. Both insulin and cortisol are fat-storing hormones. These hormones can contribute to obesity, especially abdominal obesity.
Lack of Sleep can also Increase your Appetite
Sleep deprivation also disrupts the delicate balance of the hormones leptin and ghrelin, which regulate appetite. Leptin is the “satiety hormone” that signals fullness, while ghrelin stimulates hunger.
Sleep deprivation has been associated with decreased leptin levels and increased ghrelin levels, potentially leading to increased food intake.
Sleeping late at night can also contribute to increased food intake in two ways. Staying up late at night can cause a ghrelin spike, which then makes you crave high-carb, starchy food.
Sleep deprivation during the day can cause you to reach out for sugary foods and beverages to keep your energy levels up and function better throughout the day.
Quality sleep is critical for energy metabolism and muscle recovery. Lack of sleep can cause cramps and muscle fatigue, which can further deplete your energy.
In short, less sleep is linked to health problems like obesity and diabetes (1). This is because sleep affects the body’s ability to control blood sugar and hormones that regulate appetite.
There is plenty of evidence that strongly supports the notion that adequate sleep is a crucial element in a comprehensive weight management strategy.
Sleep Pattern in India: What the Data Says?
The latest study conducted by Wakefit highlights the concerning trend of poor sleep quality in Indians. According to the Great Indian Sleep Scorecard (2), 87% of Indians use their phones before bed.
It further added that 67% of women feel sleepy during work hours compared to their male counterparts, i.e., 56%. Other key findings include:
- 1 in 4 Indians believe that they have insomnia.
- More than 88% of people wake up multiple times during the night.
- 48% of individuals aged 18 to 30 went to bed after 11 p.m.
- In metro cities such as Chennai, Hyderabad, and Gurugram, work pressure keeps around 33% of individuals awake.
- Around 30% of people stay up worrying about their future late at night.
- Workday sleepiness is at 60% in Delhi.
A survey shows that the majority of Indians sleep an average of 6-7 hours instead of 8 hours. In a similar vein, 61% of respondents to a survey by the community platform LocalCircles stated that they slept for fewer than six hours straight at night during the previous twelve months.
Another cross-sectional study conducted among medical students (3) shows that of all the obese students, around 61% were sleeping less than 6 hours per night, and surprisingly, none of the students were obese and were sleeping more than 8 hours per night.
Common Reasons for Sleep Deprivation
Sleep deprivation can happen for various reasons. A few of them are listed below.
- Screentime or blue light exposure before bed
- Erratic Napping Schedule
- Not maintaining sleep hygiene, i.e., a fixed sleep-wake cycle
- increased stress
- Late-night shifts
- Use of caffeine or alcohol before bed
Diseases Caused by Lack of Sleep
The cumulative long-term effects of sleep loss and sleep disorders have been associated with a wide range of deleterious health consequences. This includes:
- Type 2 diabetes.
- High blood pressure (hypertension).
- Obesity.
- Obstructive sleep apnea.
- Vascular disease.
- Stroke.
- Heart attack.
- Depression.
- Anxiety.
- Psychosis.
Tips for Quality Sleep
For weight loss, there is enough importance given to a healthy diet and exercise regimen but sleep is often overlooked. Here are a few tips to improve sleep quality:
- Maintain sleep hygiene. By maintaining a fixed sleep and wake-up time, you can help regulate your body’s internal clock, making it easier to fall asleep and wake up well rested.
- Do not eat right before bed. Nighttime eating disrupts your circadian rhythm, increases the risk of acid reflux, and disrupts the natural rhythm of hunger hormones such as ghrelin and leptin. Above all, at night, our body’s metabolism slows down, and calories do not burn as effectively as during the day. This increases the risk of weight gain. Finish your meals 2–3 hours before bedtime.
- Manage stress. Your mind is often prone to stress and worries when you are trying to relax before bedtime. Consciously learning techniques like meditation and deep breathing exercises can help relax and improve sleep quality.
- Limit your caffeine intake. Caffeine blocks the sleep-promoting receptors, which are adenosine receptors. Adenosine builds up in our bodies when we are awake and makes us feel sleepy by the end of the day. Caffeine intake breaks the process of building adenosine, making you stay awake and alert. The half-life of coffee is 8 hours; hence, it is advisable to stop caffeine intake at least 8 hours before bedtime.
- Limit napping during the day, as it may affect your sleep pattern. Keep your napping to 20 minutes or less and avoid it late in the afternoon.
- Stop using gadgets 2 hours before bed. Melatonin is the hormone that induces sleep. Exposure to electronic gadgets and blue light reduces melatonin production from the pineal gland in your body.
Takeaway
Sleep, along with nutrition and exercise, is a critical component of overall health that is often overlooked. Adequate sleep duration, typically between seven and nine hours per night, is essential for maintaining optimal health. Deep sleep or REM sleep should last at least 3–4 hours.
Additionally, Dr. HN Mallick, president of the Indian Society for Sleep Research, says sleep is the third pillar of good health, along with nutrition and exercise, and good sleep improves productivity and also reduces the risk of various health disorders.
Beyond general health, sleep significantly impacts weight management. It influences hormones regulating appetite and energy expenditure. Insufficient sleep can disrupt this delicate balance, leading to weight gain.
Recognizing the importance of sleep is paramount. If you are concerned about your sleep patterns, consulting a healthcare professional can provide valuable insights and recommendations.
Prioritizing quality sleep is a fundamental step towards a healthier lifestyle and effective weight management. While the relationship between sleep and weight is complex, the evidence clearly indicates that sufficient sleep is a cornerstone of a healthy lifestyle.
We hope this article on how lack of sleep can cause weight gain has helped you enhance your knowledge.
FAQs
1. Why do I weigh more when I do not sleep well?
Insufficient sleep can disrupt glucose and insulin balance. Leading to insulin resistance and cortisol spike, both of these hormones are associated with weight gain and water retention.
2. Best time to sleep to lose weight
While there’s no definitive ideal sleep time for everyone, aiming for 7-8 hours of sleep per night with 3–4 hours of deep sleep called REM sleep is generally recommended.
3. Does sleep in the afternoon affect weight?
Napping should not be done so frequently. Avoid napping late in the afternoon, as this may affect your sleep cycle. Disrupting the sleep cycle may affect your weight negatively.
4. How does bad sleep affect your metabolism?
Lack of sleep can slow down your metabolism. Research from the University of Chicago shows that just four days of insufficient sleep can reduce the body’s ability to produce insulin, leading to increased fat storage.
5. Does quality sleep help weight gain?
Insufficient sleep is linked to a higher BMI and weight gain. Conversely, individuals who sleep more than seven hours tend to have better hormonal balance and consume fewer calories, which can help control overeating and promote weight loss.
References
- Knutson KL, Van Cauter E. Associations between sleep loss and increased risk of obesity and diabetes. Ann N Y Acad Sci. 2008;1129:287-304. doi: 10.1196/annals.1417.033. PMID: 18591489; PMCID: PMC4394987.
- Nearly half of India wakes up feeling tired according to research.
- Rathod SS, Nagose VB, Kanagala A, Bhuvangiri H, Kanneganti J, Annepaka E. Sleep duration and its association with obesity and overweight in medical students: A cross-sectional study. Natl J Physiol Pharm Pharmacol 2018;8(1):113-117.
Saleha Bawazir
Saleha is a clinical nutritionist and psychology expert with a proven track record of reversing chronic conditions. She specializes in chronic disease management, weight management, autoimmune conditions, and cancer prevention. Saleha empowers individuals to achieve lasting health through evidence-based nutrition and lifestyle changes.
Saleha Bawazir
Saleha is a clinical nutritionist and psychology expert with a proven track record of reversing chronic conditions. She specializes in chronic disease management, weight management, autoimmune conditions, and cancer prevention. Saleha empowers individuals to achieve lasting health through evidence-based nutrition and lifestyle changes.
