Random musings: Partial sleep deprivation hinders weight control #TBT

Today's blog post was originally published last year:

Today's blog post is based on a blog post by Dr. Michael Breus.

A comprehensive new review of research related to sleep and weight gives us some perspective on what we’ve learned about the complicated relationship between the two. Researchers examined studies from the past 15 years on the possible influence of partial sleep deprivation and weight control. They emerged with a broad consensus: partial sleep deprivation appears to have a significant impact on weight—how easily it is gained, lost, and maintained. Partial sleep deprivation, in this case, is defined as sleeping fewer than six hours per night. The Centers for Disease Control estimates that nearly one-third of working adults in the U.S. are sleeping no more than 6 hours per night, an indication of just how broadly lack of sleep may be contributing to our culture’s problems with weight.

I know that during the week I currently get between 5 and 5 1/2 hours of sleep (on a good day), although I often make up for it on the weekend (which isn't a good strategy either). This year I'm getting about an hour more sleep during the week since I don't have to commute right now...however Friday and Saturday are pretty bad with Zooms on both days).

Why does a lack of sleep cause weight gain?

This review revealed consensus among multiple studies about some of the ways that sleep can influence weight. Partial sleep deprivation disrupts the normal levels of two hormones that are critical to regulating hunger and appetite: ghrelin and leptin. I’ve written before about the role that these hormones play in the sleep-weight connection. Studies show that even mild and short-term sleep deprivation can result in imbalances to these hormones that govern appetite.

Ghrelin is a fast-acting hormone, produced in cells of the stomach, which spurs appetite and drives us to eat. Ghrelin may particularly increase appetite for high-calorie foods. There’s evidence that ghrelin may also direct fat towards the midsection of the body, where it is most dangerous to health. When the body is deprived of sleep, production of ghrelin increases. Research shows that even a single night of sleep deprivation can elevate ghrelin levels—and appetite.

Leptin is a hormone that suppresses appetite by communicating to receptors in the brain that the body has the energy it needs to function, and doesn’t need to take on more. Leptin is produced in white fat cells throughout the body. The amount of fat in the body, then, influences the amount of leptin produced. When leptin levels are lower than normal, we’re less likely to feel full after eating. Food also appears more enticing to people with low leptin levels, according to research. Low sleep suppresses leptin production, making us more likely to feel ongoing pangs of hunger. Even short-term sleep deprivation has been shown to reduce leptin levels.

Here's a blog post about the different kinds of fat...some fats actually helping you lose weight!

Be sure to check out the blog post above...it tells how to increase brown fat...the kind that helps you lose weight.

Getting enough sleep is very important in weight loss, along with diet and exercise.

I've pretty much been in hibernation the last 6 months...but this week I've started walking more and eating less. only 6 more months until spring!