I'm someone who needs a lot of sleep. I've never been able to get by on 6 or 7 hours a night (unless it's by necessity when my kids were newborns.) I've found that during those periods where I am consistently not getting enough shut-eye, I tend to eat more. Research has shown that sleep loss can increase hunger and affect your body’s metabolism, making weight loss more difficult. Now new research is quantifying exactly how much more sleep-deprived people tend to eat. Researchers at Columbia University recruited participants who slept an average of seven to nine hours per night. Divided into two groups, the first group slept four hours a night for six nights. The second group slept nine hours a night for six nights. For the first four days participants followed a portion-controlled meal plan. The last two days, they were permitted to eat as much of whatever they wanted. The results definitely showed a difference in eating patterns between the two groups. •"Participants consumed an average of 296 calories more when they were sleep-deprived compared with when they were well-rested. •When women were sleep-deprived they ate an average 329 more calories a day vs. when they were well-rested; men ate 263 more calories. •Overall, most of the extra calories came from high-fat foods such as ice cream and fast foods. •When women were sleep-deprived, they ate an average of about 31 more fat grams a day. Men's fat intake didn't climb that much." Lack of sleep can change hormone levels, increasing the release of cortisol. Increased cortisol levels can make a person feel hungrier, even if they are really full. Ghrelin (which stimulates hunger) and leptin (a fullness hormone) are also affected when someone is not well-rested. Looking for more information about lack of sleep and weight loss? Check out Insomnia Can Hinder Your Weight Loss and 7 Hidden Ways to Get Better Sleep. What do you think? Do you find that you eat more if you aren't sleeping enough? |
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