Sleep deprivation is definitely associated with weight gain. So if you’re gaining weight paying attention to your sleep patterns may be the antidote.
The Many Reasons for Sleep Deprivation
There are lots of reasons why many of us don’t get the recommended seven hours or more of sleep each night. Travel schedules, work deadlines, TV bingeing. Another common one — having young children – all take a toll.
Research published recently in the journal Sleep finds that up to six years after the birth of a child, many mothers and fathers still don’t sleep as much as they did before their child was born. For parents, there’s just less time in the day to devote to yourself.
Sleep Deprivation and Weight Gain
Sleep deprivation and weight gain are linked for several reasons. You may be able to make up for sleep deprivation. That partly depends on how much sleep you’ve missed.
But, a study in the current issue of Current Biology points to just how quickly the adverse effects of sleep deprivation can kick in. Researchers at the University of Colorado Boulder recruited a bunch of young, healthy adults who agreed to a stay in a sleep lab. Some were allowed to sleep no more than five hours per night for five consecutive days.
Study author Christopher Depner, who studies the links between sleep loss and metabolic diseases, shares the study results:
- After five days, people gained as much as 5 pounds
- Lack of sleep can throw off the hormones that regulate appetite, so people tend to eat more.
Depner and his colleagues also documented a decrease in insulin sensitivity among the sleep-deprived participants:
- In some people, it decreased to a level where they’d be considered pre-diabetic.
- Presumably, that rise in blood sugar would be only temporary in these young, healthy people.
- But it’s a striking indicator of how much a lack of sleep can influence metabolism.
- And, even after a weekend of catch-up sleep, the participants still gained as much weight as those in the study who had not been allowed to get the extra weekend sleep.
So, bottom line: It can be hard for our metabolism to recover from a week of sleep deprivation, and — over time — chronic sleep loss can increase the risk of Type 2 diabetes. Also, be aware that if you are trying to lose weight unsuccessfully, that sleep deprivation and weight gain are inextricably linked.
What about Occasional Sleep Loss?
But what about those of us who lose out on sleep miss only a few hours here or there? Our sleep loss is occasional, not chronic.
Consider this scenario: You have a long day of travel and arrive home late, say, at 2 a.m. And you’ve got to wake up at the crack of dawn for an early meeting the next day. Is that a big deal?
Dr. Chris Winter, a sleep specialist in Charlottesville, Va., has the following observations:
- The short-term effect is that you’re a little more sleepy — your concentration is poor, or [you may lose] words on the tip of your tongue.
- I don’t think there are long-term effects from the loss of one night of partial sleep loss.
- Our bodies are good at compensating for a poor night’s sleep.
- That correction is probably going to happen fairly quickly.
- You only got four hours of sleep last night, so you’re probably going to sleep quite well the upcoming night.
- So, while it’s ideal to go to bed and wake up at the same time every day, it’s not always possible to stick to this routine.
- And, a recent longevity study suggests this is OK.
- We’re very adaptable.
Does Sleep Deprivation Affect Your Life Span?
Researchers in Sweden looked at how the amount of weekday and weekend sleep was associated with life span.
- The study included about 44,000 people who were followed for 13 years.
- The researchers found that people who tended to get less sleep during the week, but who made up for it with extended weekend sleep, did not have an increased risk of premature death.
- The researchers concluded that “long weekend sleep may compensate for short weekday sleep.”
- According to Winter: “If you’re somebody who needs seven hours of sleep a night, then you really need 49 hours a week.”
- In other words, it’s probably OK to vary your sleep a bit over a short time period, as long as it averages out to what you need.
Winter believes that “Yes, I do think you can make up for lost sleep. I don’t think I’ll ever make up for the sleep I lost in medical school and residency, but I do think in the short term you can.”
Catching Up on the Weekend Can Throw Off Your Body Clock
Still, there is one potential drawback of sleeping in on the weekend: Too much sleep can throw off your body clock. So, an hour or two of extra sleep is fine, but you don’t want to sleep in so long on a Sunday morning that then it’s hard to fall asleep Sunday night.
Another way to recover: Take a nap.
Jim Horne, a sleep researcher and professor emeritus of psychophysiology at Loughborough University in the U.K, published a study in 2011 demonstrating the benefits of a 20-minute nap.
- A 20-minute nap can make up for one hour of lost sleep.
- Horne also points to a review study that concluded that daytime naps can help boost performance — everything from improved memory recall to being more alert.
- But, here’s a tip: Don’t take a nap after 3 p.m., or it’s likely to interfere with your nighttime sleep.
- And Horne has another nap strategy for those times when you want to wake up feeling very alert.
- People call it a caff nap or “the nappuccino.”
- The idea: Lie down to sleep immediately after drinking a cup of coffee.
- That coffee takes 20 minutes to kick in.
- That’s just enough time to catch a few Z’s, and it has been shown to be “a very effective combination” for sleepy drivers.
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