The effects of sleep on your weight are many, and they can be positive as well as negative. Indeed, we often forget how much sleep is an important component of our good health, in relation to many areas. Sleep has indeed effects on our energy, but not only. Sleeping well also improves your immune system and affects your weight. You do not believe us?
Well, you just have to continue this article on the 7 effects of sleep on your weight. You will soon realize that your sleep is an element of your life and health that you do not care to neglect. In reality, to live well is above all to take care of your body. Your body does not only need to be nourished and to spend, but also to rest. Let’s go ! This information will certainly be valuable to you.
1. Poor sleep causes weight gain
The link between weight gain and sleep is not necessarily obvious at first glance. It is none the less true. In fact, a link has been noticed by researchers between people with poor sleep habits or sleep disorders and a higher than normal body mass index (BMI). Of course, every person has different sleep needs. There are, however, standards that everyone should respect in order to stay healthy.
A study of young people shows the link between obesity and too short a sleep. So there is a real link between sleep and weight. People who tend to better respect their body and get enough sleep are less likely to suffer from weight problems such as obesity, as well as weight-related disorders such as diabetes, cholesterol or cardiovascular disease for example.
2. Poor sleep can increase your appetite
Another effect of sleep on your weight? There seems to be a link between lack of sleep and having a greater appetite. Indeed, it is during our sleep that our body secretes hormones. There are certain hormones, such as ghrelin and leptin, that play on our feeling of hunger and satiety. When one is deprived of sleep, our body does not have the opportunity to secrete them. In fact, the lack of sleep acts directly on our hunger.
A study of 1000 people shows that individuals sleeping too little have levels of sleep hormones too low. They also tend to have a higher body mass index. We therefore note a real link between lack of sleep and hunger. When trying to control your weight and less nibbling during the day, it is important to pay attention to getting enough sleep each night.
3. Sleep can help you less suffer from cravings
Another effect of sleep on your weight? Good sleep allows you to fight cravings and eat more balanced in the general case. Indeed, lack of sleep acts directly on our frontal lobe, an important part of the brain when it comes to making decisions and having some sense of control over one’s life. When we are lacking sleep, we are more likely to make unthinking decisions without paying attention to the consequences they may have.
Studies also seem to show that people who do not sleep enough seem to want to eat sweet and caloric foods in particular, far more than people with a healthy, normal sleep cycle. In sleeping too little, we want to eat more to fill the lack of energy that we feel and we tend to go to caloric foods to find this energy. Result: we gain weight.
4. Bad sleep can increase your calorie intake
If one sleeps too little, one is logically awake longer. However, if we are awake longer, we have more time in the day to feel hungry. This is especially true when you spend inactive time, watching TV for example. Our brain has so much more time to think about food and trigger a feeling of hunger.
One of the effects of sleep on our weight is therefore that too light or too short a sleep causes a greater feeling of hunger, and a difficulty to control the portions of food that we take. This was demonstrated by a study of 16 men, showing that people who slept little or nothing during the night had a much greater appetite than others and thus increased their daily caloric intake. We sleep well when we try to eat fewer calories, so!
5. Bad sleep can weaken your metabolism
A slow metabolism: one of the sleep effects on your weight -Photo: © Pixabay
Our metabolism is the number of calories our body burns when we are at complete rest. This number of calories is affected by many variables, such as age, weight, height, gender and muscles. Studies show that lack of sleep has a negative impact on our metabolism. Men and women sleeping less than normal tend to burn less fat at rest than people with normal sleep patterns. Lack of sleep could also cause a loss of muscle mass. So it’s not a good idea not to sleep enough when trying to get fit and lose weight!
6. Sleep can improve your physical activity
Another effect of sleep on your weight? Sleep can improve your physical performance. Indeed, when you do not sleep enough, you will easily tend to feel tired and lose motivation. In addition, you will be more likely to get tired during physical activity. A study of 15 men shows that participants who suffer from lack of sleep have less regular physical activity and are more difficult to maintain.
Sleeping more has the ability to improve your physical performance. By doing a study on a university basketball team, we realize that by forcing the players to sleep at least 10 hours a night, their performance improved rapidly. Their reaction time decreased, their speed increased and their fatigue levels decreased. Yes, sleep well, it changes everything!
7. Sleep fights insulin resistance
Another effect of sleep on your weight? Sleep has an effect on the level of insulin present in your body. A lack of sleep can make your cells resistant to insulin. But insulin is a hormone that transports sugar from the blood to our cells for use as energy. When the cells become insulin resistant, the sugar stays in the blood vessels, causing the blood sugar to rise.
When this happens, the body starts to produce too much insulin to compensate for the presence of sugar in the blood. Excess insulin makes you hungry and causes more fat to be produced in your body, thus playing on your weight. In addition, the risk of type 2 diabetes is high if your insulin levels in the blood are too high. Our advice? Be careful to sleep well so you do not suffer from these problems.