The Relationship Between Sleep and Body Composition
Are they connected?
Our body is a complex machine, where several processes interplay to determine our overall well-being. Two key factors that seem to be intricately linked with our overall health, especially in relation to weight, are sleep and stress. In today’s blog I bring together a collection of studies that shed light on this relationship.
1. Sleep and Weight
Recent studies have indicated that sleep plays a crucial role in determining our weight. Evidence supporting this theory comes from A. Spaeth et al (2013). Their observations revealed that sleep restriction actively promoted weight gain, especially in adults who habitually slept late. They were found to consume more calories, often late into the night, supporting the sleep-weight connection.
In another study, Evangelia I Papatriantafyllou (2022) provided valuable insights, highlighting that people with disturbed sleep patterns often have increased energy intake, mostly due to excessive snacking, especially on fatty foods and carbohydrates. I mean, let’s face it, if I’m gonna eat at night, it’s very unlikely going to be boiled chicken breast and steamed broccoli.
2. Stress, Cortisol, and Diet Choices
Cortisol, the stress hormone, has been implicated in weight gain. C. Roberts (2008) conducted a longitudinal study on 71 women, and the findings were striking. Increased cortisol secretion during times of chronic stress was correlated with changes in food choices and heightened energy consumption. These stressed individuals were found to consume more saturated fatty acids and non-milk extrinsic sugars. In other words, individuals that experienced more stress (based on the study's findings), ate foods that were richer in unhealthy fats and added or refined sugars. Hello chocolate! This was likely the body’s way of seeking comfort foods or the body's physiological response to stress.
Adding to this, Susan J Torres & Caryl A Nowson (2007) highlighted the possibility of stress-induced eating as a contributing factor to obesity development. Their evidence suggested that chronic life stress might cause weight gain, with men being more susceptible.
3. Hormonal Changes and Cravings
Sleep deprivation isn't just about feeling groggy the next day. According to Sara Sarrafizadeh (2012), individuals temporarily deprived of sleep undergo hormonal changes. These changes spark greater cravings for sweet and fatty foods. The stomach produces a hormone called Ghrelin, signaling hunger, and this could be amplified due to the increase in cortisol caused by sleep deprivation.
So not only are you craving tastier foods as a way to find comfort, you are actually left experiencing genuine hunger as a result of an increase in Ghrelin. Hurray.
4. The Implications of Sleep on Metabolic Disorders
In today's fast-paced world, many are compromising on essential sleep hours, and this is alarming given the myriad of health issues it poses. This reduced sleep duration is not just a matter of fatigue; it pertains directly to our nutritional and metabolic well-being.
Studies indicate a straightforward link: individuals who curtail their sleep are more likely to become obese. Again, this may be attributed to the dual hormonal action of increased ghrelin (hunger hormone) levels and decreased leptin (satiety hormone) levels, culminating in heightened appetite and hunger sensations.
Additionally, sleep deprivation isn't merely a matter of feeling tired; it directly affects glucose metabolism. People who are sleep-deprived are at an escalated risk of developing insulin resistance, potentially leading to diabetes. This metabolic disruption could be due to impaired regulation of the hypothalamic–pituitary–adrenal axis, which plays a crucial role in our body's stress response.
Furthermore, our sleep pattern influences blood lipid concentrations. A truncated sleep duration can exacerbate this, disrupting fat metabolism and leading to potential complications like dyslipidaemia.
Conclusively, sleep isn't just about feeling rested. It plays a pivotal role in maintaining the nutritional equilibrium of our bodies. The studies unequivocally suggest that sleep deprivation is a potent risk factor for weight gain, insulin resistance, type 2 diabetes, and other metabolic disorders.
*Rushes over to the couch to take a quick nappy nap
Takeaways
The interrelationship between sleep, stress, and weight is complex. While more research is ongoing, current findings emphasize the importance of maintaining good sleep hygiene and managing stress as crucial components of weight management. The modern lifestyle, with its hectic schedules and inevitable stressors, makes this challenging, but understanding the science behind it offers pathways to develop targeted interventions.
As always, starting with what we can control may allow us to get more sleep, even if its 15 minutes more each night.
Do you have a helpful bedtime routine you’d like to share? Comment below.
Resources
Crispim, C., Zalcman, I., Dáttilo, M., Padilha, H., Edwards, B., Waterhouse, J., . . . De Mello, M. (2007). The influence of sleep and sleep loss upon food intake and metabolism. Nutrition Research Reviews, 20(2), 195-212. doi:10.1017/S0954422407810651
Spaeth, Andrea M. et al. “EFFECTS OF SLEEP RESTRICTION ON WEIGHT GAIN, CALORIC INTAKE, AND MEAL TIMING Effects of Experimental Sleep Restriction on Weight Gain, Caloric Intake, and Meal Timing in Healthy Adults Study Objectives: Examine sleep.” (2013).
Papatriantafyllou, E.; Efthymiou, D.; Zoumbaneas, E.; Popescu, C.A.; Vassilopoulou, E. Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients 2022, 14, 1549. https://doi.org/10.3390/nu14081549
Susan J. Torres,Caryl A. Nowson, Relationship between stress, eating behavior, and obesity. Elsevier. November–December 2007, doi.org/10.1016/j.nut.2007.08.008
