Sleep Deprivation and Weight Gain

Sheela Paul and Manonmani.S

-Dietitians, M.V. Hospital for Diabetes, Royapuram.



Most people live hectic lives trying to cope with all their responsibilities. Finding time for work, family, household chores, and recreation is so delicately balanced that many say... "Why waste time sleeping!"

Sleep deprivation has an impact on weight gain by increasing the levels of a hunger hormone and decreasing the levels of a hormone that makes one feel full which can lead to overeating.

Researchers have concluded that :

• People who sleep for only two to four hours every night are 73% more likely to be obese than those who get seven to nine hours of sleep.
• Those who get five or more hours of sleep at night are 50% more likely to be obese than those who get normal sleep.
• Those who sleep six hours are 23% more likely to be obese.
• Those who get 10 or more hours are 11% less likely to be obese.

Most people think that sleeping too much results in obesity, but that is a false notion.

Causes of poor sleep habits:


• An undiagnosed medical illness might cause poor sleep habits. Someone with an underactive thyroid gland, for instance, will feel fatigued and gain weight. And someone who suffers from sleep apnea will wake up repeatedly during the night.
• Physical problems including sleep apnea and diabetes awaken people from sleep. People with diabetes often have to make several trips to the bathroom during the night. Sleep apnea, often seen in overweight and obese people, is a condition of waking up repeatedly throughout the night.
• Coping with stress often results in many sleepless nights. People may eat to relieve stress.

How sleeplessness affects the appetite –

Sleep deprived people eat more because they're hungrier; they're awake longer and may be tempted by all types foods where ever they go. They often consume more calories than they burn in the extra hours they are awake.

The major activities of the body, including temperature regulation, hormone secretion, and brain chemistry production, run on a 24-hour cycle. In the absence of a regular sleep pattern, hormones that regulate the feeling of fullness or of hunger do not function properly, so all the normal signals for eating are changed.

Leptin and ghrelin are a kind of "checks and balances" system to control feelings of hunger and fullness.

Leptin, whch is a satiety or fullness hormone, is released by the fat cells. A high level of leptin indicates that the body has enough food, and the person feels full, whereas a low level points toward starvation and an increase in appetite.

Ghrelin is an appetite-stimulating hormone produced in the gastrointestinal tract. When ghrelin levels are up, people feel hungry.

When a person does not get enough sleep, leptin levels go down, which means that there is no feeling of satisfaction after eating. Lack of sleep also causes ghrelin levels to rise, which results in a heightened appetite.


The two combined, can set the stage for overeating, which in turn may lead to weight gain.

How does poor sleep affect choice of food?

People who don’t sleep well are often tired and fatigued during the day and they don’t always make healthy food choices. They may make the following wrong choices:

• A snack at bedtime to relax.
• A quick pick-me-up snack during the day when sleepy or fatigued.
• Relying on higher calorie comfort food when tired and sleep deprived.

While the obvious solution is to sleep eight hours each night, the real-life answer is not so easy. Here some steps you can take so that lack of sleep will not interfere with your weight-loss efforts:


• Try to set a regular schedule.
• Eat regularly — at least four to six times each day.


• Aim for seven hours of sleep.
• Make sleep a priority.
• Don’t use food to "wake you up."


• Always think before you eat and make healthy choices.
• Avoid junk food, which may be comforting, but will not help you much. If you feel like you need an energy boost, eat a piece of fresh fruit, half a sandwich filled with dhal and vegetables, low-fat yogurt, curd, hot soup, a handful of nuts, or roasted, or boiled sprouted whole grams.


• Try to reduce your stress levels by taking a 20-minute walk, and by increasing your activity of daily living. This can help promote a more restful sleep.
• Wear a pedometer and monitor your activity.
• Get up and move around to feel awake . Walking pumps oxygen through the veins, brain, and muscles.
• If working at a desk, get up frequently for short walks. It will make you feel more alert and refreshed.
• Don’t take a nap for more than an hour and not too close to your bedtime. It’s best to nap about six or seven hours before you would normally go to bed.


• Napping on the job can be touchy. Sleeping at your desk is usually not a good idea. If you can’t nap, rest with your eyes closed for 10 minutes.
• Watching a little less TV at night and get into bed earlier.
• See your doctor to rule out any medical illnesses contributing to lack of sleep and weight gain.

"More and more we have to realize that healthy eating, healthy sleeping and regular exercise are three important things that everyone should do".