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Accumulating evidence suggests that even short-term, partial sleep deprivation could pave the way for weight gain and other negative metabolic consequences. New studies published in the Journal of the Academy of Nutrition and Dietetics show that the best-documented effects of sleep deprivation on weight are based on two powerful hormones: ghrelin and leptin - our two primary hormones involved in our metabolism's energy balance and in regulating appetite and body weight.
People who are sleep-deprived have high levels of the ghrelin hormone - which makes you hungry - and lower levels of leptin - which makes you feel satisfied. With lack of sleep, a wide range of negative effects affect appetite hormone signaling, eating behavior, physical activity and even fat accumulation rates. Women are even more susceptible to sleep-deprivation-related overeating. One study tested women, reducing their nightly sleep from seven to four hours over the course of four nights. During the sleep deprivation phase, women ate an average of about 400 more calories daily than they had at the beginning of the session.
In one study, after just two consecutive nights of four-hours' sleep, test subjects’ ghrelin (hunger) hormone level was 28 percent higher, and their leptin (satiety) hormone level was 18 percent lower in their blood compared with subjects who had enough sleep. In the same study, those who were sleep deprived had significantly higher self-reported hunger and appetite rates, and the greatest increase in appetite was for calorie-dense, high-carbohydrate, fat and saturated fat foods.
Making a lifestyle change to ensure quality sleep is essential to maintaining wellness, balance and metabolic health. The body relies on quality sleep to properly recharge itself and cycle out harmful toxins that have accumulated during the day through its natural detoxification system.
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Selected Sources
How Slight Sleep Deprivation Could Add Extra Pounds - Scientific American.
https://www.scientificamerican.com/article/sleep-deprivation-obesity/
Nocturnal levels of ghrelin and leptin and sleep in chronic insomnia.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2725023/