Sleep Deprivation Is Making You Fat
There are two things that many Americans fail at — one is getting enough sleep, and the second is eating a sensible diet. #FAIL. Whose fault is it? Our own. We really have no one else to blame but ourselves for sleep deprivation and a poor diet.
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Unfortunately, one leads us down the rabbit hole to the other. Not getting enough sleep at night doesn’t allow you to function efficiently the following morning. You wake up to an alarm that you would love to chuck across the room as if you never heard it and go back to sleep. We’ve all been there. But repetitive nights of sleep deprivation can have some negative effects on your overall health — more specifically, your weight. You should also try these seven things you can do at night to help with weight loss.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
- Sleep Deprivation is a REAL Problem
- The Research on Sleep Deprivation
- 10 Effective Strategies to Combat Sleep Deprivation
- 1. Maintain a Consistent Sleep Schedule
- 2. Create a Relaxing Bedtime Routine
- 3. Design a Comfortable Sleep Environment
- 4. Limit Exposure to Screens Before Bed
- 5. Watch Your Diet and Hydration
- 6. Regular Physical Activity Helps Reduce Sleep Deprivation
- 7. Manage Stress and Anxiety
- 8. Limit Naps During the Day
- 9. Monitor Your Exposure to Light
- 10. Consult a Healthcare Professional If You Suffer from Sleep Deprivation
Sleep Deprivation is a REAL Problem
Those who don’t get enough sleep each night have been shown to over-eat the following day. This can be due to several reasons. If you don’t sleep well at night and aren’t getting the recommended 7-8 hours of sleep, you generally wake up tired and groggy. What do most American’s reach for? A sugar-filled beverage such as coffee with their favorite sweeteners and creamers, a soda, or an energy drink.
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Those caffeinated beverages are great while they work, but once the caffeine wears off, you’re back to square one. So, grab another! Right? That’s, unfortunately, what happens. And so, the cycle continues of the up and down energy levels. Before you know it, you took in several hundred calories without even realizing it. All of those extra calories add up over the course of a week.
Something else to consider is if you are sensitive to caffeine or drink it all day long, which can negatively affect your sleep patterns. If you drink a beverage that contains a stimulant too late in the afternoon or evening, that alone could keep you up at night. For that reason, it’s important to know your limit on caffeine and at what time of day you need to shut it down so you can get a good night’s sleep.
The Research on Sleep Deprivation
One study mentioned that, on average, most individuals suffering from sleep deprivation only get between three and five hours of sleep a night take in around 385 extra calories each day when compared to a day where they had a good night’s sleep. Let’s just do some quick math here and multiply that number by seven days in a week, and you get 2,695 calories — which equates to a little over ¾ of a pound in one week. Add that number up over a month, and you’re looking at around a three-pound increase in your weight. Go even further than look at it over the course of a year, and you’re jacking your weight up by about 40 pounds! Sleep is extremely important. Don’t take it for granted. Your health depends on your body being able to rest and recover properly.
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A separate study looking at sleep deprivation found that there seems to be a greater activation in certain areas of the brain that causes a sense of reward when individuals are exposed to food following a night of poor sleep. This could help explain why many individuals over-eat following a night where they don’t sleep well. Another theory from the study is that due to the disruption of sleep, the body’s internal clock seems to be affected, whereas the body produces less leptin and more ghrelin. Leptin is a hormone that creates the sensation of satiety and fullness. On the other hand, Ghrelin is a hormone that has the opposite effect and creates a sense of hunger, causing people to go in search of food.
One researcher who looked at the effects of sleep deprivation said, “The main cause of obesity is an imbalance between calorie intake and expenditure, and this study adds to accumulating evidence that sleep deprivation could contribute to this imbalance. So, there may be some truth in the saying ‘early to bed, early to rise, makes a man healthy and wise.’ Reduced sleep is one of the most common and potentially modifiable health risks in today’s society, in which chronic sleep loss is becoming more common. More research is needed to investigate the importance of long-term, partial sleep deprivation as a risk factor for obesity and whether sleep extension could play a role in obesity prevention.”
Another researcher mentioned, “Our results highlight sleep as a potential third factor, in addition to diet and exercise, to target weight gain more effectively. We are currently conducting a randomized controlled trial in habitually short sleepers to explore the effects of sleep extension on indicators of weight gain.”
One thing that’s needed is more studies looking at the long-term effects of sleep deprivation when it comes to appetite and over-eating the following day. Thus far, most of the studies conducted have been completed in a controlled laboratory setting and only for upwards of two weeks. Is there a correlation between sleep deprivation and the possibility of someone becoming obese because of it? It sure seems like a possibility if, as mentioned above, someone can put on upwards of 40 pounds or more by over-eating following a poor night’s sleep.
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Sleep is something we need to make time for. Everyone is busy, and sleep seems to be something people cut out to complete more tasks during the day. Now there are medical reasons why people can’t sleep at night, and for those, a doctor’s care is needed. But if timing is the issue, that’s something each individual needs to figure out. Just like making time for your workout each day, you need to make sure you’re in bed at a specific time each night in order to get the proper rest your body needs.
10 Effective Strategies to Combat Sleep Deprivation
Below, you will find 10 great strategies that can help you reduce sleep deprivation and help you get a good night’s rest.
1. Maintain a Consistent Sleep Schedule
Establishing a regular sleep schedule is crucial for regulating your body’s internal clock. Try to go to bed and wake up at the same times every day, even on weekends. This consistency helps synchronize your circadian rhythm and improve the quality of your sleep and reduce your likelihood of sleep deprication.
2. Create a Relaxing Bedtime Routine
Engaging in calming activities before bed can signal to your body that it’s time to wind down. Consider reading a book, practicing gentle yoga, or taking a warm bath. Avoid stimulating activities such as screen time or intense exercise close to bedtime.
3. Design a Comfortable Sleep Environment
To reduce sleep deprivation, you want to optimize your sleep environment by ensuring your bedroom is dark, quiet, and at a comfortable temperature. Invest in a comfortable mattress and pillows that support your sleep posture.
4. Limit Exposure to Screens Before Bed
The blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep. Reduce screen time at least an hour before bedtime to facilitate the natural onset of sleep and help reduce sleep deprivation.
5. Watch Your Diet and Hydration
Avoid heavy meals, caffeine, and excessive liquids close to bedtime if you suffer from sleep deprivation. These can disrupt your sleep by causing discomfort or frequent trips to the bathroom. Opt for light snacks if needed.
6. Regular Physical Activity Helps Reduce Sleep Deprivation
Engaging in regular exercise can improve sleep quality, but avoid vigorous workouts close to bedtime. Aim for moderate exercise earlier in the day to help regulate your body’s natural sleep-wake cycle and reduce sleep deprivation.
7. Manage Stress and Anxiety
High levels of stress and anxiety can contribute to sleep deprivation. Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to calm your mind before bedtime.
8. Limit Naps During the Day
While short naps can be refreshing, long or irregular daytime naps can disrupt your nighttime sleep. If you need to nap, aim for a brief nap (20-30 minutes) earlier in the day.
9. Monitor Your Exposure to Light
Exposure to natural light during the day helps regulate your circadian rhythm. Spend time outdoors, especially in the morning, to support healthy sleep patterns.
10. Consult a Healthcare Professional If You Suffer from Sleep Deprivation
If sleep deprivation persists despite your efforts, consult a healthcare professional. Sleep disorders or underlying medical conditions could be contributing to your sleep troubles. A doctor can provide personalized guidance and recommendations.
To sum it all up, sleep deprivation is a serious concern that can impact various aspects of your life. By incorporating these 10 strategies into your daily routine, you can take proactive steps to combat sleep deprivation and achieve restorative sleep. Remember that consistent, healthy sleep habits play a vital role in maintaining overall well-being.
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