It might look like that sleep and weight gain are two different things and how could they be related. However, sleep has a deep relationship with weight gain and weight loss.
The amount of sleep an individual takes is one of the major factors that contribute to the health and the well-being of the body. Low quality and an inadequate amount of sleep can cause many problems which include weight gain. Weight gain can leave the body prone to heart disease, stroke, high blood pressure etc. The right amount of sleep is essential for the embellishment of the body and to maintain the correct body weight.
To maintain healthy body weight, the essential amount of sleep is important as lack of sleep promotes weight gain. In order to maintain a healthy body with normal amount of weight, it is essential to take a healthy sleep.
The Link Between Sleep And Body Weight Gain
The aggregate of sleep and body relaxation are very important for the body. There is a deep affiliation between sleep and adverse diversification of body metabolism. The duration of the sleep effects the quantity of food that an individual consumes.
Sleep provides the body with the essential amount of energy that is required to carry out day to day tasks. Food also provides energy but in a physical form. The lack of sleep triggers the body to consume more food in order to fulfill the energy requirements of the body.
The sleep endurance influence the body hormones that are responsible for the food desire. The hormones named ghrelin and leptin. When the body lacks the amount of sleep required, these hormones become more active and an individual feels more hunger than normal.
Another link between sleep and weight gain is the lack of physical activity. Lack of sleep contributes to the non-active behavior of an individual. The lack of physical movement due to the feeling of tiredness also devotes to the weight gain factor.
The lack of sleep also contributes to the distressed brain activity. When the brain is in such a condition, making the right decisions can be very difficult. This awakens up the reward system, which works by compensating for a need that has not been fulfilled. This triggers cravings for food, especially sweet. This again subsidizes the weight gain of the body.
The lack of sleep also provoke the stress hormones. The increased stress needs to be released in some way, and the methods are stress eating. When individuals involve in stress eating they eat more than the usual amounts which promote weight gain.
The curtailment of sleep also affects insulin production in the body. Insulin is responsible for processing fat into the bloodstream. However, the lack of insulin forces the body to store the unprocessed as fat. This further prompts the body to gain weight.
Research By Scientists
Research conducted proved that people who slept hungrily or were forced to do so ate more. The research also proved that sleeping hungry contributed to late night munching habits. Individuals tested also opted for comfort foods such as potato chips, sweet snacks etc. These snacks further promote weight gain. This research proved that sleeping hungry also promotes weight gain.
Research was by Dr. Knutson regarding the link between sleep and obesity. His research proved that the individuals who got less than six hours of sleep faced obesity problems. His study also proved that inadequate amounts of sleep promote the release of a hormone in the brain called ghrelin. This hormone promotes hunger and increases the appetite of an individual.
The researchers at the University of Chicago explained that the inadequate amount of sleep hampers the insulin production in the body. This leads to the body not changing food into energy which is then stored as fat. The research has also proved that this leads to insulin deficiency and can also result in diabetes. This further promotes the body weight gain.
Another research conducted at the University of Chicago was concluded with the result that the individuals who got sleep of fewer than eight hours were attracted towards snacks. The snacks they consumed had twice the amount of fat. The high amounts of fat consumption contributed to weight gain. While the individuals who got an adequate amount of sleep opted for snacks with much lesser fat content. Thus, proving that less amount of sleep promotes weight gain.
A Canadian study has proved that a lack or excess of sleep can prompt weight gain. The researchers conducted their research on 276 individuals over a period of six years. The individuals who lacked sleep or gained excess sleep gained weight and some also developed glucose intolerance and diabetes. The study also proved that the individuals who slept excessively also gained more weight as compared to those who slept for a normal span.
Sleep And Weight Gain Statistics
The statistics show that normal sleep required by an adult is 6 hours. Any fewer counts as the lack of sleep while more than 6 hours is oversleeping. Almost 18 percent of the individuals in the United States of America lack sleep that has resulted in weight gain and obesity. More than 30 percent of the individuals who take less or excess sleep develop insulin sensitivity that results in weight gain.
The stats prove that the individuals who take 10 hours of sleep are 21 percent more likely to become obese as compared to those who take a normal amount of sleep. The 2006 census showed that 50 to 70 million Americans have sleeping disorders. The Americans with sleeping disorders are prone to weight gain and obesity.
Weight Gain Due To Sleep After Eating
The lack of physical activity promotes weight gain. Sleep also contributes to the lack of physical activity and relaxation of the body. When an individual sleeps their body processes slow down which include metabolism. This also delays the process of digestion.
The slow digestion process allows the food to stay longer in the body. The food that does not turn into energy, as the body is relaxing. So the body turns this food into fat which is stored as fat in the body. This extra fat promotes the weight gain in the body.
Sleeping after consuming a meal can also be due to the unhealthy sleep cycle. This depicts the lack of sleep that also promotes the weight gain. Sleeping right after the consumption of a meal shows unhealthy eating habits.
However, the consumption of meal before sleep is not the major reason to weight gain. An individual can gain weight whenever he consumes extra meals or calories. This can also be during the day.
The most important factor is the amount and type of calories consumed before sleep. For example, a glass of milk before sleep would not promote weight gain. However, a large pizza would as it won’t be digested easily by the body and will eventually turn into fat.
Weight Gain Due To Excessive Sleep
Oversleeping can have the same effects as the lack of sleep might have on the body. Excessive sleep disrupts the circadian rhythm, which is the internal, biological clock of the body. Extra sleep effects these cycles and this disrupts the normal activities that are necessary in order to maintain healthy body weight.
Oversleeping can have an adverse effect of the on weight loss. Oversleeping limits the time of the physical activity that results in decreased weight loss. The excessive sleep also denotes the insulin production. Insulin helps to digest the starch in the body. The lack of insulin results in slow digestion. The excess amount of starch and sugars is stored in the body as fat. This leads to weight gain and diabetes.
Excessive sleeping also results in obesity. Sleeping slows down the metabolism rate that leads to slow digestion. This induces the body to store food as fat. Exercise and controlled diet also don’t neutralize the effects of weight gain due to oversleeping.
To conclude, I would like to say that there is a strong link between sleep and weight gain. The lack and excess of sleep are both harmful can promote weight gain. Both the elements have an indirect link and in order to maintain a healthy life, the right amount of sleep is very important.
The lack of sleep prompts the body to eat more in order to recover the energy while oversleeping slows down body system that leads to weight gain.
The research and statistics also show the importance of the correct amount of sleep in order to maintain a healthy weight. An individual should also not eat before sleeping as it promotes weight gain. The right balance of sleep and eating habits should be maintain in order to promote the regular circadian rhythms and physical activity.