Sleep More to Eat Less
Feeling hungry all the time? Wondering why you are not achieving your weight loss goals? Maybe you’re not getting enough sleep!
A newly published study has recently demonstrated that healthy young male subjects ate 22% more calories the day after one night of 4 hours of sleep compared to one night of 8 hours of sleep. After 4 hours of sleep, the men reported feeling more hungry before breakfast and dinner.
Other studies that have restricted sleep in adult subjects have found higher levels of ghrelin (which makes people hungry) and lower levels of leptin (which makes people feel full) in their blood. Restricting sleep may also lead to insulin resistance. Changes in ghrelin, leptin and insulin resistance may explain why these studies find higher risk of obesity, heart disease, diabetes and high blood pressure in people who don’t get enough sleep.
What can you do? Get some sleep! Most adults require 7-8 hours of sleep a night.
References:
Nutrition Action Health Letter/CSPI July/August, 2110;
Am J Clin Nutr. 91:1550, 2010;
J Clin Endocrinol Metab 95: 2963, 2010
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