The National Sleep Foundation (NSF) is concerned that Americans are getting less sleep. A 2005 study by the Foundation found that Americans sleep two hours less than they did 100 years ago. During the very short period of time between 2001 and 2005, another 15 minutes of sleep was lost. We are losing sleep at an alarming rate.
Correlation of Sleep Deprivation and Weight
Prospective studies are studies that follow people over a long period of time. Many prospective studies cover large populations.
The NSF explains that a review by Case Western and Harvard Universities found that all large prospective studies of sleep patterns and weight gain show a connection between inadequate sleep and weight gain.
Childhood Obesity and Lack of Sleep
This is especially true of children. Thirty-one studies showed a strong correlation between lack of proper sleep and present and future obesity. A study of teens showed that those who did not get enough sleep were 2 ½ times more likely to be overweight.
Sleep Deprivation and Increased Appetite
When the body does not get adequate sleep, levels of the hormone leptin fall. Leptin controls the appetite, signaling the brain that we are hungry or that we are full. A drop in leptin causes feelings of hunger. When we over-eat, decreased leptin levels fail to signal that we are full.
Fatigue caused by lack of sleep further exacerbates this process, because feelings of tiredness are psychologically very similar to feelings of hunger. Sleep deprived individuals find it hard to function, let alone exercise. They eat more in an attempt to feel better.
A recent study of sleep and energy conservation showed that only 24 hours of sleep deprivation causes the body to burn energy at a much higher rate than normal. This would also indicate that sleep deprivation results in increased hunger.
Lack of Sleep and Development of Type 2 Diabetes in Children
The reason that there is so much alarm about childhood obesity is the devastating effect of diabetes on health. The NSF states that the Centers for Disease Control predict that one-third of children who were born after 2000 may develop type 2 diabetes. Type 2 diabetes, or “adult-onset” diabetes usually occurs in middle aged, overweight persons. Cases are appearing in children as young as 10 years old.
Not only does obesity cause diabetes, but also sleep-deprivation in itself affects glucose absorption. A study cited by the NSF of young, healthy adults that were allowed to sleep only four hours a night for six nights showed that the subjects’ ability to process glucose had declined to that of a diabetic. A follow-up study found that people who were chronically sleep-deprived produced 30% more insulin than normal.
Obesity and Sleep Apnea: A Vicious Circle
Obesity is strongly linked to sleep apnea. When a person gains excessive weight in the upper body and the neck, it becomes difficult to breathe at night and sleep apnea – awakening due to interruption of breathing – is very common.
- Sleep apnea causes further weight gain. The study of sleep and energy consumption cited above found that awakening during sleep was the greatest cause of energy expenditure during sleep. The authors of the study believe that energy conservation during sleep is essential for the brain to renew hormone levels and neurological pathways in the brain.
- Failure to obtain much needed rest and recuperation drives those who suffer from sleep apnea to further feelings of tiredness and hunger that cause a vicious circle of obesity and worsening of sleep apnea.
Restoring Health by Getting Adequate Sleep
Fortunately, the NSF reassures us that adequate sleep can quickly reverse the effects of sleep deprivation. As soon as the young adults in the study described above were restored to adequate sleep, their glucose levels returned to normal.
For those who are already obese and suffer from sleep apnea, the NSF strongly recommends consulting your physician for possible admission to a sleep center, which can assist with both sleep disorders and weight loss. Even a loss of only ten pounds can significantly improve symptoms of sleep apnea.
Sleep Deprivation and Weight Gain – A Reversible Problem
If the statistics provided by the CDC are accurate, we will have to make time for sleep or risk the possibility that "sleep," as we know it, will not exist in a few decades.
- If you are sleep deprived, take quick action to make sure that you are getting enough sleep.
- If your children do not get enough sleep, start now to ensure that they get adequate and regular sleep. If you can, instill in them the importance of adequate sleep and a healthy weight.
Treat Yourself to Sleep
If you are already overweight, make sleep a priority. Dieting involves denial of pleasure, but not in the case of sleep. Learn to enjoy a good night’s sleep. If you can’t, see a physician who can help you.
References:
C. M. Jung, E. L. Melanson, E. J. Frydendall, L. Perreault, R. H. Eckel, K. P. Wright. Energy expenditure during sleep, sleep deprivation and sleep following sleep deprivation in adult humans The Journal of Physiology, 2010; 589 (1): 235 DOI: 10.1113/jphysiol.2010.197517.
Obesity and Sleep, (c) 2010 National Sleep Foundation.
C.L. Thompson et al. Molecular and anatomical signatures of sleep deprivation in the mouse brain. Frontiers in Neuroscience, 2010; DOI: 10.3389/fnins.2010.00165.
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
