Sleep and appetite control -- new research

HeidiCooksSupper
HeidiCooksSupper Posts: 3,831 Member
in Health and Weight Loss
From _New Scientist_ (10 Aug. 2013):

"People deprived of a good night's rest are more likely to see changes in brain activity that lead to an increased desire for high-calorie foods. ... Sleep deprivation diminished activity in three areas of the brain that help, among other things, to process odour and flavour signals. It also led to more activity in the amygdala, which helps govern the motivation to eat."

It cites the research reported in _Nature Communications_, DOI:10.1038/ncomms3259) The abstract of the article is free here: http://www.nature.com/ncomms/2013/130806/ncomms3259/full/ncomms3259.html

Google 'nature communications matthew walker' to find coverage and discussion of the findings in other publications.

Replies

  • prdavies1949
    prdavies1949 Posts: 323 Member
    Does it work the other way round as well. Since I lost weight, I sleep better. Ah I get it, it's a virtuous circle lose weigh, sleep better. Sleep better lose weight! It's win win.
  • HeidiCooksSupper
    HeidiCooksSupper Posts: 3,831 Member
    I've made a bunch of links to relevant articles at http://www.myfitnesspal.com/blog/roundgal/view/new-research-links-sleep-loss-and-appetite-for-junk-569350
  • katelynal
    katelynal Posts: 114
    Yep, so true for me!
  • icimani
    icimani Posts: 1,454 Member
    Yep - this particular research is new, but the concept has been around for a long time.

    Be prepared - you'll get a lot of responses telling you it's bro-science, the "I only get 3 hrs a night and I'm losing just fine" folks, and of course the "correlation does not prove causation" folks. Ignore them - and get a good night's sleep!
  • RobTheGourmet
    RobTheGourmet Posts: 189 Member
    DYEL! haha jk jk

    I'm in for good night sleep! without it I just drag like a sloth the next day anymore.
  • Hexahedra
    Hexahedra Posts: 894 Member
    So, basically not enough sleep increases your appetite. If I have enough self control and follow a calorie deficit plan, then appetite is not a problem, right?

    If lack of sleep reduces your rate of metabolism, then we have a bigger issue.
  • husseycd
    husseycd Posts: 814 Member
    So, basically not enough sleep increases your appetite. If I have enough self control and follow a calorie deficit plan, then appetite is not a problem, right?

    If lack of sleep reduces your rate of metabolism, then we have a bigger issue.

    That's what I've gotten from the research. Sleep controls your appetite hormones. Not getting enough sleep just makes you hungrier, it doesn't actually make you gain weight.

    I have experienced this, too. If I don't get enough sleep I tend to feel pretty ravenous the next day.
  • skinnymalinkyscot
    skinnymalinkyscot Posts: 174 Member
    If a lack of sleep increases a persons appetite then its a drag having to exert self control to combat feeling hungry, it can be done, of course, but....theres no point in ramping up the sensation of feeling hungry by a lack of sleep. Its a powerful tool in a weight loss journey to know that something as simple as going to bed earlier will stop you feeling so hungry and thats people who are staying up to 10, 11 or 12 pm and just want to binge or eat anything would be better off going to bed early and sleeping , I see lots of posts from people who consider themselves owls and cant control the late night munchies, this looks like a solution for them to go to bed earlier. Be interesting to know if it affects the metabolism as well
  • ahavoc
    ahavoc Posts: 464 Member
    yes, so I worked a 12+ hour day yesterday, couldn't get to sleep last night until 4am, got up at 8:30 am and back to work. I'm now off, (it's 2:43 pm), didn't get to start eating until 2, and I woke up hungry. In fact, I just ate and I'm still hungry.
  • caribear1984
    caribear1984 Posts: 203
    So, basically not enough sleep increases your appetite. If I have enough self control and follow a calorie deficit plan, then appetite is not a problem, right?

    If lack of sleep reduces your rate of metabolism, then we have a bigger issue.

    That's what I've gotten from the research. Sleep controls your appetite hormones. Not getting enough sleep just makes you hungrier, it doesn't actually make you gain weight.

    I have experienced this, too. If I don't get enough sleep I tend to feel pretty ravenous the next day.

    I have also experienced this, and I would add that lack of sleep tends to erode self-control. When I am tired, I'm less likely to care whether x food fits my plan for the day.
  • Hexahedra
    Hexahedra Posts: 894 Member
    If a lack of sleep increases a persons appetite then its a drag having to exert self control to combat feeling hungry, it can be done, of course, but....theres no point in ramping up the sensation of feeling hungry by a lack of sleep. Its a powerful tool in a weight loss journey to know that something as simple as going to bed earlier will stop you feeling so hungry and thats people who are staying up to 10, 11 or 12 pm and just want to binge or eat anything would be better off going to bed early and sleeping , I see lots of posts from people who consider themselves owls and cant control the late night munchies, this looks like a solution for them to go to bed earlier. Be interesting to know if it affects the metabolism as well

    I don't think anyone wants to sleep less by choice. If I have the option I'd like to sleep more. Hell, I sleep more whenever I have the chance, like during weekends and holidays.

    But, if the choice is between putting in an hour workout or sleep an hour more, it's not so easy.
  • MrsFowler1069
    MrsFowler1069 Posts: 657 Member
    So, basically not enough sleep increases your appetite. If I have enough self control and follow a calorie deficit plan, then appetite is not a problem, right?

    If lack of sleep reduces your rate of metabolism, then we have a bigger issue.


    We have a bigger issue:

    http://www.pacifichealthlabs.com/blog/better-sleep/

    http://www.uchospitals.edu/news/2010/20101004-sleep-dieting.html

    http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
  • MrsFowler1069
    MrsFowler1069 Posts: 657 Member
    If a lack of sleep increases a persons appetite then its a drag having to exert self control to combat feeling hungry, it can be done, of course, but....theres no point in ramping up the sensation of feeling hungry by a lack of sleep. Its a powerful tool in a weight loss journey to know that something as simple as going to bed earlier will stop you feeling so hungry and thats people who are staying up to 10, 11 or 12 pm and just want to binge or eat anything would be better off going to bed early and sleeping , I see lots of posts from people who consider themselves owls and cant control the late night munchies, this looks like a solution for them to go to bed earlier. Be interesting to know if it affects the metabolism as well

    Research indicates that it does:

    http://www.pacifichealthlabs.com/blog/better-sleep/

    http://www.uchospitals.edu/news/2010/20101004-sleep-dieting.html

    http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health
  • Hexahedra
    Hexahedra Posts: 894 Member
    So, basically not enough sleep increases your appetite. If I have enough self control and follow a calorie deficit plan, then appetite is not a problem, right?

    If lack of sleep reduces your rate of metabolism, then we have a bigger issue.


    We have a bigger issue:

    http://www.pacifichealthlabs.com/blog/better-sleep/

    http://www.uchospitals.edu/news/2010/20101004-sleep-dieting.html

    http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health

    Good sources.

    So less sleep doesn't directly hinder weight loss, but it makes the loss come from mostly muscle rather than fat. Of course over the long run less muscle means less calorie consumption, which definitely affects the rate of weight loss.
  • WifeofPastor
    WifeofPastor Posts: 26 Member
    I thought I would weigh in on this discussion. Anyone who has sleep apnea already knows that sleep affects appetite. My dh was diagnosed several years ago and after he started using a CPAP machine he was amazed how much better he felt. He no longer had to nap constantly, had a ton more energy and realized that he needed to loose weight. It was hard though because he did not recognize when he was hungry or when he was full so had a tendency to eat often and a lot the more salt and spicy the better. It took a long time and a lot of self control to loose the weight.

    So, yes lack of sleep affects your ability to control your appetite, the less good sleep you get the more you have a tendency to over eat. I also have sleep apnea and my cravings are for sweets and I can eat more than I have ever done before. I am having to learn how to control what I eat but most importantly I have to ensure I get enough sleep, which I know I don't. I find it very hard to actually go to bed early enough to get the sleep I need. I am amazed that I am actually loosing weight.
  • jen_zz
    jen_zz Posts: 1,011 Member
    http://www.huffingtonpost.com/samantha-boardman-md/sleep-and-beauty_b_3795210.html

    At least sleep for better looks!
  • Minnie2361
    Minnie2361 Posts: 281 Member
    thanks for posting
  • husseycd
    husseycd Posts: 814 Member
    It does seem like the majority of problems come from energy, appetite, and stress levels. The first article did mention insulin as well. I didn't get if getting less sleep actually reduced your BMR or just the hormones that control other weight contributers.

    I know my metoblism is fine (I just had it tested). In fact, it's in the high range. Granted, I tend to get around 6.5 hours of sleep a night. I do need more, but I'm not super deprived. Those days I get less than 5 I can barely function.

    At any rate, always good to get more sleep. Just wish there was an easy way to do that. I've love at least 7.

    Research indicates that it does:

    http://www.pacifichealthlabs.com/blog/better-sleep/

    http://www.uchospitals.edu/news/2010/20101004-sleep-dieting.html

    http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health

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