If you aren’t getting a good night’s sleep, can it really lead to weight gain? Many people wonder if this is true or if it’s an old wives’ tale. Research says a lack of sleep can, indeed, cause weight gain.
Lack of sleep leads to bad choices
When you’re sleepy, you tend to make unhealthy decisions. You drink too much caffeine or go for convenient, high-fat foods because you don’t have the energy to do anything else. Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep and Wake Disorders at Hackensack University Medical Center in New Jersey describes it this way:
“When you have sleep deprivation and are running on low energy, you automatically go for a bag of potato chips or other comfort foods.”
While these choices might help you through the day, the long-term effect can take a toll on your waistline.
“Sleep debt is like credit card debt,” Zafarlotfi says. “If you keep accumulating credit card debt, you will pay high interest rates or your account will be shut down until you pay it all off. If you accumulate too much sleep debt, your body will crash.”
Sleep, hormones, and weight are all connected
When you’re sleep deprived it messes with two hormones that help you make food choices. Ghrelin tells you when you’re hungry. Leptin tells you when you’re full. When you’re sleep deprived, you have a lot of Ghrelin and less Leptin. In other words, you want to eat all of the time and your body isn’t telling you to stop. The result is weight gain.
How much sleep do you need?
To maintain a healthy lifestyle, you’re probably wondering just how many hours of sleep you need each night. Researchers say 7.5 hours each night is best. If you’re getting less than this, it’s time to find a solution. Talk with a doctor if the problem persists.
