The Sleep-Weight Connection

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Received this article via email...and thoughts I would share them with you.

The Sleep-Weight Connection
Sep 27 2012 | Peggy Kotsopoulos


Whether you’re tossing and turning all night thinking of everything going on in your life, or just choose to stay up till the wee hours of the night working or playing, you are missing out on one of the most powerful health and weight loss boosters around — SLEEP! Here are 5 good reasons why you need to get a good night of shut-eye.

Lack of sleep promotes weight gain
Lack of sleep wreaks havoc on your metabolism and has negative physiological effects promoting weight gain. A study published in the American Journal of Epidemiology indicates that sleeping for short durations (less than 7 hours per night) is associated with future weight gain. In fact, the study showed that women who sleep less than 7 hours per night are likely to gain an extra 2.5 lbs.

Sleep promotes more FAT burned when trying to lose weight
If you are eating clean, exercising and trying to lose weight, lack of sleep can impede your efforts. A study conducted at the University of Chicago suggests that lack of sleep reduces weight loss efforts by 55%. In addition to that, in those who slept less, only 25% of their weight loss came from fat — the rest came from loss of muscles and water (not good). Whereas, those who slept more, lost more actual fat than those didn’t.

Sleep regulates your hunger hormone
When you compromise on sleep, your body produces more ghrelin (the hormone that triggers hunger) and less leptin (the hormone that tells you to STOP eating). Adequate levels of sleep (7 to 8 hours/night) regulate your hunger hormones, whereas 5 hours or less can promote a hormonal imbalance1. Think about it: if you’re tired, you tend to reach for food as fuel to boost your sagging energy (and tend to be hungrier thanks to ghrelin). But higher ghrelin levels are also associated with reduced energy expenditure and reduced fat oxidization. That, coupled with the decrease of leptin that tells you to stop eating, is a potential weight gain nightmare.

Lack of sleep depletes your body of vitamins and minerals
Vitamin C is such an important vitamin; an antioxidant, vitamin C helps to manage stress, support your immune system, slow down signs of aging caused by free radical damage, boost mood, and aid in weight loss. In fact, studies show that upping the intake of vitamin C before a workout promotes more calories burned. Vitamin C deficiency may also be correlated with weight gain. And, guess what? Sleep deprivation sucks you dry of vitamin C — along with other precious minerals, such as zinc — further compromising your immune system and contributing to weight gain.

Lack of sleep increases risk of heart disease, diabetes and cancer
Lack of sleep can increase your risk of heart disease2 3, diabetes4, and cancer.5 Studies suggest women who work shift work have higher incidence of breast cancer.6 7 Melatonin, an important hormone produced during sleep, seems to inhibit the estrogen pathway, and its antioxidant activity may specifically combat free radical damage due to estrogen metabolism8. If we’re not sleeping well, melatonin production is reduced, increasing the potential risk of estrogen-related cancers.

But the benefits of melatonin are not limited to just the girls. Since melatonin is also an antioxidant, a decrease in production means less juice to give cancer-causing free-radical damage a kick in the butt. 9

Cheers,

Peggy K

Peggy Kotsopoulos is principal of beVibrant wellness consulting. Peggy is a Registered Holistic Nutritionist, Health Educator, and Culinary Consultant focused on teaching REAL health through lifestyle and dietary choices that are easy and delicious! Over the years, Peggy has inspired thousands of individuals to live a healthier and more vibrant life all through dietary changes and her talent for developing decadent healthy recipes.

stephaniesu

hi i recently had a baby (5 months ago)
i have been getting up every 2-3 hours to feed him. i know i need to stop this viscous cycle and am starting to. the last few nights i let him cry and i got a 4-5 hour stretch. i am 38 years old i dont work out. this is my third child, and i am nursing. i ache all over and i feel like i am loosing muscle mass. (atrophy) could this be possible or is it something more serious?? thought please. i am not quite sure where to blog about this or to who. hopeing someone sees this. i will be going to my internest to run test. cbc was normal and neg to arthritis. going to investigate more. could lack of sleep be causing all of this. i am in constant pain. advice???

CrimeanGurl

This is very interesting! I haven't considered sleep/weight/hunger connection before, but now that I've read this, I do think that since beginning to go to bed earlier a couple of weeks ago, I feel less hungry and hardly have any cravings.

ChrissieP80

@stephaniesu I'd see someone if I were you. My baby was also a sleepless one who woke every 2-3 hours to feed and had other sleep problems later in his babyhood leading to me getting only 2-5 hours broken sleep a night, every night. However, I never had the constant pain that you describe. A baby that wakes is normal. A mum that is in constant pain is not.

justgowithit17

this kind of makes me want to go to bed soon.