Sleep and weight gain have a direct relationship. Sleep deprivation or not getting enough sleep can lead to weight gain. People who sleep less than 7-8 hours a day are more prone to obesity, especially in children, according to research.

Many people do not realize that sleep plays a role in weight management. Sleeping enough hours is just as important as diet and exercise in weight loss.

What is sleep deprivation?

Sleep deprivation is a condition where people do not get enough sleep. The National Sleep Foundation recommends 7-8 hours of sleep per night for healthy adults. However, many people do not get that amount of sleep, and they suffer from sleep deprivation.

The causes of sleep deprivation are multiple, from work-related stress, to sleep disorders, and poor sleep hygiene habits like using smartphones and other devices before bedtime. Sleep-deprived people may experience daytime fatigue, difficulty concentrating, and mood changes.

Sleep deprivation and hormones

When people sleep less, they disrupt their hormonal balance. Sleep deprivation can increase the levels of hunger hormones such as ghrelin and reduce the levels of fullness hormones such as leptin.

This hormonal imbalance can lead to overeating and weight gain. Ghrelin hormone stimulates appetite and food intake, and leptin hormone inhibits appetite and reduces food intake. So when people sleep less, they have more ghrelin and less leptin, leading to hunger cravings and overeating.

Sleep deprivation and metabolism

Metabolism is the process of burning calories for energy. When our metabolism slows down, we burn fewer calories, leading to weight gain. Sleep deprivation, especially over the long term, can lead to a slower metabolism.

Poor sleep quality can decrease insulin sensitivity and glucose tolerance, leading to the development of type 2 diabetes. Sleep deprivation can also cause inflammation, which is linked to obesity and other health problems.

Sleep deprivation and stress

Sleep deprivation can increase the levels of stress hormones such as cortisol, which can lead to weight gain. Cortisol hormone increases glucose levels in the bloodstream, leading to weight gain.

Stress can also lead to emotional eating and overeating, causing weight gain. People who suffer from chronic stress may experience abdominal weight gain, which is linked to a higher risk of cardiovascular disease, diabetes, and other health problems.

How to improve sleep quality

If you are struggling with sleep deprivation, there are some tips to improve your sleep quality and duration:.

Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, including weekends and holidays.
Avoid napping: Try not to nap during the day as it can interfere with nighttime sleep.
Develop a bedtime routine: Create a bedtime routine that will help you relax and unwind before bed. Avoid using technological devices before bed, like your phone or computer.
Create a comfortable sleep environment: Create a comfortable and dark sleep environment that helps you stay asleep.
Avoid caffeine, alcohol, and nicotine: Avoid consuming these substances at least four hours before bedtime.
Exercise regularly: Regular exercise can help improve sleep quality and duration.

Conclusion

Sleep is crucial for overall health, and adequate sleep is just as important as diet and exercise in weight management. Sleep-deprived people are prone to overeating and weight gain.

Sleep deprivation disrupts our hormonal balance, slows down metabolism, and increases stress levels, leading to weight gain. Improving sleep quality and duration can help reduce abdominal weight gain and the risk of cardiovascular disease, diabetes, and other health problems.

Therefore, it is crucial to prioritize your sleep and get the recommended seven to eight hours of sleep per night.