About a third of the world’s population routinely does not get enough sleep. Poor sleep is associated with an increased risk of diabetes, cardiovascular disease, mental health problems, injury, decreased productivity, and death. It also appears to be associated with an increased risk of obesity, especially in children, according to Neuroscience News.
The relationship between sleep and weight
Scientists are still trying to identify the biological mechanisms that could explain the relationship between sleep and weight. “It’s still not clear how too little sleep can lead to weight gain,” says Professor Jose Ordovas, chief scientist and division chief of the Nutrition and Genomics Team at the USDA’s Jean-Mayer Research Center for Human Nutrition in Aging (HNRCA). A person has less energy and less physical activity when they are tired, so they burn less calories. Staying up for longer hours in the day can give you more time to burn off calories, but it’s also easy to fall into the trap of eating at night and leading to weight gain.
hunger hormone
Although there is agreement from all scientific research on this view, there is evidence that people who don’t get enough quality sleep tend to consume more calories, and may choose poorer-quality foods.
“It has been shown that people who suffer from poor sleep have higher levels of the hormone ghrelin and lower levels of the hormone leptin,” says Professor Ordovas. Ghrelin is the hormone that causes hunger, while leptin is the hormone that the body produces when we feel full. It sends a signal to the brain that the body has had enough and can stop eating.” So, lack of restful sleep may lead to increased feelings of hunger during day.
Ways to improve sleep
Experts recommend trying the following tips to improve the quality and quantity of sleep:
• Beverages: You should avoid consuming caffeinated drinks in the second half of the day.
• Foods: You should eat early because eating a meal just before bedtime can cause heartburn or a feeling of fullness, which can make it difficult to fall asleep or stay asleep.
• Blue screens: Avoid activities that can disturb sleep (such as computer games, stimulating TV programs, and other screens) before bed.
• Physical activity: Engaging in physical activity during the day can help you sleep better at night.
diabetic
Poor sleep has also been associated with greater insulin resistance and, ultimately, the risk of developing type 2 diabetes. Insulin is the hormone that transports glucose from the bloodstream into cells to fuel body functions. If cells become insulin resistant, they will not be able to get the energy they need.
No increase or decrease
If a person feels tired during the day, or if they wake up feeling restless, or are drowsy at an unusual sleep time, they may not be getting enough restful sleep. “Although the results of studies vary, the most recent research suggests that the ‘ideal spot’ for adult sleep is seven to nine hours per night,” says Professor Ordovas, explaining that “in both cases (sleep, for example, four to five hours or twelve hours a day) may increase the risk of obesity.”