lack sleep = weight gain?

is this you?

Sleep is an important consideration for anyone; we need it to restore our energy and repair our system.  Yet now, because of the pressures and distractions of modern society, we might find that our sleeping patterns are often erratic, which could lead to weight gain and pains.

Some studies done have demonstrated that there is a link between too little, or too much sleep, with weight gain, diabetes, hypertension, lethargy and even poor mental health.  So what is considered too little or too much sleep?

By definition:
sleep deprivation (too little) – <5hrs sleep
sleep extension (too much) – >8-9hrs sleep

So how many hours of sleep do you get on average?  Read on to see how sleeping patterns may affect our health.

Weight Gain

The evidence out there is mixed and rather inconsistent.  However, there is a strong association between sleep and obesity in young adults vs adults >40yrs old.  A large study showed a possiblity of 15kg weight gain over 16years for individuals who had ≤5hrs sleep – i.e a gain of 1kg per year.  This sleep deprivation-weight gain relationship is even stronger and more consistent in children – there is a 5-fold increased chance of obesity with every hr of sleep reduction. 

Just how does lack of sleep induce weight gain?  The mechanisms are summarized in the following picture.

 

And it has already been proven that obesity is strongly linked to Artherosclerosis, Diabetes, Hypertension, Stroke and heart attack, gall bladder disease, and even some cancers.

Other Health Risks

Sleep quality is also affected by A study has also shown that post-menopausal women with ≥8hr sleep, or ≤6hr sleep have poorer sleep quality.  These ladies:
-  had trouble falling asleep at night,
- waking up several times during the night and having trouble falling back asleep, 
- waking up too early, and even
- falling asleep during daytime activities.

However, the most important health risk by far of sleep deprivation is not weight gain, mental health or metabolic disorders.  It is in fact, that individuals with sleep deprivation or sleep extension have a higher mortality hazards risk.  For example: falling asleep behind the wheel and getting into an accident.  People who had 6.5 – 7.5hours of sleep had the lowest mortality hazards risk.

Lesson to be learnt: Sleep in MODERATION!  Go home and get your 7 hours of sleep starting from TODAY!