A lot of studies seem to show that not getting enough sleep is associated with being more likely to be overweight. However, it is difficult to show if less sleep actually leads to weight gain, or if we are just observing the known, negative effect of being overweight has on sleep. It is the classic ‘chicken or egg’ question.
So, what does the research say?
Well, it turns out that people are generally getting less sleep these days. In the West, we average about six-and-a-half hours, so it is possible that lack of sleep is contributing to our growing BMI figures.
In the largest and longest study involving 120,000 nurses, it was found that those who slept less than five hours were 2.5kg heavier, and over a 16-year period, they gained over a kilogram more than those with more sleep. While these weight differences may seem modest, a notable finding was that the likelihood of gaining 15kg was one-third higher in those with less than five hours of sleep. Other large studies have also shown up to a 40% increased risk of obesity in individuals sleeping less than five hours compared to those getting six to seven hours of sleep per night.
We can’t say for sure that reduced sleep causes obesity, but there are some compelling facts:
- Firstly, when people are deprived of sleep, their appetite increases, and they eat more food and more carbs. In an excellent study, in which people went 14 days with 5.5 hours sleep and then several weeks later, did another 14 days with 8.5 hours sleep, everything got worse in the sleep-restricted period. They burned less fat, consumed higher calories, lost less fat and lost more of their lean body mass.
- Finally, if we look at the hormones that control appetite, ghrelin (which makes you hungry) goes up with sleep deprivation and some studies show that leptin (which lowers appetite) goes down.
So now we know the facts, how can we get a better night sleep?
- Routine – it is so important to make sure you are going to sleep and waking up at similar times every day. Try and get 6-9 hours’ sleep a night, so workout what time you need to be asleep to fulfil this timeframe.
- Have a warm bath before bed to relax your muscles ready for sleeping.
- Write a to-do list for the next day, knowing you have a plan for the next day will help you switch off for the evening and clear your mind.
- Avoid going on your phone or watching TV too close to your bedtime, as the blue light given off screens will have a negative effect on your sleep. Instead, try reading a book for 30 minutes before you’re planning on going to sleep.
- Listen to relaxing music whilst you’re dropping off to sleep, this will distract the mind and calm you.
- Purchase a sleep mask – these are great for a few reasons; they help to block out any light making it easier to drop off and stay asleep. A weighted sleep mask can add a light pressure for stress relief.
- Try to avoid eating late at night – plan when you are going to eat your products at reasonable times. Your Consultant will help you plan when is best to eat your meals and give you extra support in those moments of weakness!
- Losing weight – You are more likely to have trouble sleeping if you are overweight, therefore a way of improving your night’s sleep would be to shed the excess kilos. You can speak to one of our lovely Consultants today for some advice!
- Eat a healthy diet – ensuring you have less sugar, and a healthy diet means you’re more likely to sleep well. If you’re struggling to get on track with your diet, then take a look at how our five-step Plan, dedicated support and scrummy products can help you.
