More Sleep for Weight Loss

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A good night's rest for your weight

Getting more sleep may help you shed pounds

Sleep deprivation may alter the body's metabolism and make weight loss more

difficult, studies suggest.

By , R.D.

Updated: 5:54 p.m. ET Jan. 09, 2004

Do you need to lose weight? Then, turn off the television or computer an

hour earlier and go to bed. Were sleeping too little, experts warn. Too

much sitting instead of being active is clearly part of why overweight is

now common. But studies suggest that a lack of sleep may make weight loss

and weight control more of a challenge by altering our metabolism, as well

as our eating and activity patterns.

Some research has directly tested the idea that sleep deprivation leads to

weight problems. For instance, in a Japanese study of six-and seven-year

olds, children who slept nine to ten hours a night were compared to those

who only slept eight to nine hours. The latter group was almost twice as

likely to be overweight. Children sleeping less than eight hours a night

were almost three times as likely to be overweight.

Changes in hormone levels have been linked to sleep deprivation in several

studies. One hormone, cortisol, regulates metabolism of sugar, protein, fat,

minerals and water. Physical or emotional stress raises cortisol levels.

Lack of sleep may also raise levels at certain times of the day.

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Second, higher levels of insulin, a condition known as insulin resistance,

have also been linked to a shortage of sleep in several studies. Excess

cortisol could be the link. Since insulin not only controls blood sugar, but

also promotes fat storage, extra insulin makes weight loss more difficult.

Sleep affects behavior

Further research needs to validate the hormonal changes observed. But even

without any hormonal impact, sleep deprivation can promote weight gain by

affecting our behavior.

When people low on sleep find their energy dropping throughout the day, many

turn to food for a pickup. The short-term rise in blood sugar gives a more

energetic feeling, but often the extra calories are not needed by the body

and must be stored as body fat. Furthermore, the most appealing foods when

we feel low on energy are often sweets or refined carbohydrates with low

nutrient density. If sleep deprivation causes insulin resistance,

overconsuming these types of carbohydrates may be especially problematic.

Not only is it easy to take in excess calories when sleep deprived. For many

people, calorie burning decreases. If your extra waking hours are spent in

sedentary activities at a desk or computer or in front of the TV, you're not

burning many more calories than when asleep. And when sleep deprived, people

are often too tired to exercise. Or if they do manage to exercise, they work

out less intensely than usual. For example, a rested person may walk two

miles in a half-hour, while someone more fatigued may go much less. The

tired person would burn fewer calories, despite walking just as long.

Sleep experts recommend at least eight hours of sleep a night for most

adults. Yet Americans average just under seven hours during the workweek,

according to the National Sleep Foundation. In fact, a third of adults

reportedly sleep no more than six-and-a-half hours nightly.

Shutting off the TV an hour earlier means an hour less munching time. It

could also shift your metabolism to make weight control easier. It could

even leave you with more energy to exercise. Definitely, these are

propositions to sleep on.

Nutrition Notes is provided by the American Institute for Cancer Research in

Washington, D.C.) 2003 MSNBC Interactive

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