Lack of sufficient sleep can have significant effects on the body, including weight gain. Studies have found a strong correlation between poor sleep quality and increased weight gain. In this article, we will explore the mechanisms behind how under sleeping can cause weight gain and what you can do to prevent it.
HORMONES
One of the main reasons why lack of sleep can cause weight gain is due to its effect on hormones. Two hormones, ghrelin and leptin, play a crucial role in regulating appetite and satiety. Ghrelin is produced in the stomach and signals to the brain that it's time to eat, while leptin is produced in fat cells and signals to the brain that the body has had enough to eat. When we don't get enough sleep, the body produces more ghrelin and less leptin, leading to an increase in appetite and a decrease in satiety. This can cause us to overeat and consume more calories than we need, leading to weight gain.
METABOLISM
In addition to hormones, lack of sleep can also affect our metabolism. Sleep deprivation has been shown to decrease insulin sensitivity, which is the body's ability to use insulin to process glucose. When insulin sensitivity is reduced, the body has a harder time metabolizing carbohydrates, which can lead to an increase in blood sugar levels and weight gain. Furthermore, sleep deprivation has been linked to an increase in cortisol levels, a hormone that is produced in response to stress. High levels of cortisol have been associated with increased appetite, especially for foods high in sugar and fat.
EXERCISE
Another way that lack of sleep can contribute to weight gain is through its effect on physical activity. When we're tired, we're less likely to exercise and more likely to choose sedentary activities like watching TV or browsing social media. This can lead to a decrease in overall energy expenditure and a decrease in the number of calories burned throughout the day. Over time, this can contribute to weight gain.
DIET
Finally, lack of sleep can also lead to poor food choices. When we're tired, we're more likely to reach for convenient, high-calorie foods that are quick and easy to prepare. These foods are often high in sugar, fat, and calories, which can contribute to weight gain over time.