Most of us know that sleep is important, but we don’t always think about the impact that lack of sleep has on our lives. In fact, we tend to ignore it and even take it for granted. If you’ve ever felt tired after a long day at work, then you know how important sleep is. But did you know that lack of sleep could actually increase your appetite? In this post, we explain how the lack of sleep can increase the consumption of calories in the body, and that it can be a cause of obesity.
Importance of Sleep
Sleeping well is as important for good health as eating well and exercising. Adults should get a minimum of 7 hours of sleep a night, according to guidelines. Children and teens need even more. Sleep deprivation, whether temporary or chronic, is common in the United States. More than one-third of American adults don’t get enough sleep.
The risk of diseases and disorders increases when you don’t get enough sleep. It has been found that a lack of sleep is a risk factor for being obese. Studies show that sleep restriction increases appetite and cravings for high calories. It isn’t clear whether increasing the amount of sleep people get in their daily lives can help reduce calorie intake.
Lack of Sleep and Calorie Consumption
A recent study found that partial sleep deprivation did not have a significant effect on energy expenditure or resting metabolic rate. According to researchers, sleep-deprived people tend to consume less fat and protein while their carbohydrate intake remains stagnant.
Although there are many epidemiological studies that show a correlation between lack of sleep and obesity and a correlation between short sleep duration and a high BMI, researchers still haven’t established how much sleep deprivation impacts appetite and food desire.
Lack of sleep can lead to feelings of fatigue, as well as prevent healthy production of leptin and ghrelin. It’s important for people who experience fatigue to be physically active. The weight you’re carrying around in your tummy may also affect your BMI.
While sleep quality is vital, so is sleep duration. A lack of sleep can affect appetite and caloric intake. Some people are more likely to follow a less healthy diet if they sleep poorly. They are at a higher risk of cardiovascular disease and being overweight.
How Does Lack of Sleep Affect Metabolism?
It’s important for the brain to get enough sleep, as sleep works as nutrition for the brain. The majority of people need between 7 and 9 hours of sleep each night. If you get less than that, your body will respond in a way that leads you straight to Ben & Jerry’s.
Too little sleep can cause a spike in the stress hormone cortisol. The stress hormone tells your body to conserve energy in the morning.
Even though their calories remained the same, researchers found that the amount of weight they lost from fat dropped by more than 50% when they cut back on sleep over a 14-day period. Their energy was zapped as they felt hungrier and less satisfied after eating.
If you are sleep-deprived, your metabolism can be “groggy,” University of Chicago researchers. If you don’t sleep for 4 days, your body’s ability to process insulin, a hormone needed to change sugar, starches, and other food into energy, goes away. The researchers found that the sensitivity to the drug went down by more than 30%.
Because when your body doesn’t respond to insulin properly, it can’t process fats from your bloodstream. It stores them in your fat cells. The fact is that if you sleep less than six hours per night, you may find that you’re gaining weight.
How to Have Better Sleep?
When all your screens lure you into staying up just a little longer, it can be hard to sleep.
- It’s a good idea to shut down your computer, cell phone, and TV for at least an hour before you get sacked.
- Instead of thinking about work or entertainment, think about relaxation and release.
- It’s a good idea to create a nighttime ritual.
- It’s not the right time to deal with big issues.
- You can take a warm bath, meditate, or read instead.
- On weekends, stick to a schedule, waking up and retiring at the same time every day. You should watch when and what you eat.
- It may be hard to fall asleep if you eat heavy meals and alcohol close to nighttime.
- After 2 p.m., do not drink soda, tea, coffee, or chocolate. It can stay in your system for as long as 6 hours.
- The lights should not be turned on. Light suppresses melatonin while darkness signals your body to release it.
The study concluded that the lack of sleep can increase calorie consumption in the body. This is because the body is not getting the proper time to rest and repair. The body needs at least eight hours of sleep every night to function properly.
If you want to know more about different sleep related disorder check out here.