New study reveals how lack of sleep leads to weight gain
People whose slumber was limited to five hours ate far more than those allowed nine hours in bed, gaining an average of about 1kg in a week
The New York Times 20 March 2013
The best path to a healthy weight may be a good night's sleep.
For years researchers have known that adults who sleep less than five or six hours a night are at higher risk of being overweight. Among children, sleeping less than 10 hours a night is associated with weight gain.
Now a fascinating new study suggests that the link may be even more insidious than previously thought. Losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain.
Sleep researchers from the University of Colorado recruited 16 healthy men and women for a two-week experiment tracking sleep, metabolism and eating habits. Nothing was left to chance: the subjects stayed in a special room that allowed researchers to track their metabolism by measuring the amount of oxygen they used and carbon dioxide they produced. Every bite of food was recorded, and strict sleep schedules were imposed.
The goal was to determine how inadequate sleep over just a week - similar to what might occur when students cram for exams or when office workers stay up late to meet a deadline - affects a person's weight, behaviour and physiology.
During the first week of the study, half the people were allowed to sleep nine hours a night while the other half stayed up until about midnight and then could sleep up to five hours. Everyone was given unlimited access to food. In the second week, the nine-hour sleepers were then restricted to five hours of sleep a night, while the sleep-deprived participants were allowed an extra four hours.
Notably, the researchers found that staying up late and getting just five hours of sleep increased a person's metabolism. Sleep-deprived participants actually burned an extra 111 calories a day, according to the findings published last week in The Proceedings of the National Academy of Sciences.
But even though we burn more calories when we stay awake, losing sleep is not a good way to lose weight. The light sleepers ended up eating far more than those who got nine hours of sleep, and by the end of the first week the sleep-deprived subjects had gained an average of about 1kg.
During the second week, members of the group that had originally slept nine hours also gained weight when they were restricted to just five hours. And the other group began to lose some (but not all) of the weight gained in that first sleep-deprived week.
Kenneth Wright, director of the university's sleep and chronobiology laboratory, said part of the change was behavioural. Staying up late and skimping on sleep led to not only more eating, but a shift in the type of foods a person consumed.
"We found that when people weren't getting enough sleep they over-ate carbohydrates," he said. "They ate more food, and when they ate food also changed. They ate a smaller breakfast and they ate a lot more after dinner."
In fact, sleep-deprived eaters ended up eating more calories during after-dinner snacking than in any other meal during the day. Overall, people consumed six per cent more calories when they got too little sleep. Once they started sleeping more, they began eating more healthily, consuming fewer carbohydrates and fats.
Wright noted that the effect of sleep deprivation on weight would probably be similar in the real world although it might not be as pronounced as in the controlled environment. The researchers found that insufficient sleep changed the timing of a person's internal clock, and that in turn appeared to influence the changes in eating habits.
"They were awake three hours before their internal nighttime had ended," Wright said. "Being awakened during their biological night is probably why they ate smaller breakfasts."
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New study reveals how lack of sleep leads to weight gain
People whose slumber was limited to five hours ate far more than those allowed nine hours in bed, gaining an average of about 1kg in a week
The New York Times
20 March 2013
The best path to a healthy weight may be a good night's sleep.
For years researchers have known that adults who sleep less than five or six hours a night are at higher risk of being overweight. Among children, sleeping less than 10 hours a night is associated with weight gain.
Now a fascinating new study suggests that the link may be even more insidious than previously thought. Losing just a few hours of sleep a few nights in a row can lead to almost immediate weight gain.
Sleep researchers from the University of Colorado recruited 16 healthy men and women for a two-week experiment tracking sleep, metabolism and eating habits. Nothing was left to chance: the subjects stayed in a special room that allowed researchers to track their metabolism by measuring the amount of oxygen they used and carbon dioxide they produced. Every bite of food was recorded, and strict sleep schedules were imposed.
The goal was to determine how inadequate sleep over just a week - similar to what might occur when students cram for exams or when office workers stay up late to meet a deadline - affects a person's weight, behaviour and physiology.
During the first week of the study, half the people were allowed to sleep nine hours a night while the other half stayed up until about midnight and then could sleep up to five hours. Everyone was given unlimited access to food. In the second week, the nine-hour sleepers were then restricted to five hours of sleep a night, while the sleep-deprived participants were allowed an extra four hours.
Notably, the researchers found that staying up late and getting just five hours of sleep increased a person's metabolism. Sleep-deprived participants actually burned an extra 111 calories a day, according to the findings published last week in The Proceedings of the National Academy of Sciences.
But even though we burn more calories when we stay awake, losing sleep is not a good way to lose weight. The light sleepers ended up eating far more than those who got nine hours of sleep, and by the end of the first week the sleep-deprived subjects had gained an average of about 1kg.
During the second week, members of the group that had originally slept nine hours also gained weight when they were restricted to just five hours. And the other group began to lose some (but not all) of the weight gained in that first sleep-deprived week.
Kenneth Wright, director of the university's sleep and chronobiology laboratory, said part of the change was behavioural. Staying up late and skimping on sleep led to not only more eating, but a shift in the type of foods a person consumed.
"We found that when people weren't getting enough sleep they over-ate carbohydrates," he said. "They ate more food, and when they ate food also changed. They ate a smaller breakfast and they ate a lot more after dinner."
In fact, sleep-deprived eaters ended up eating more calories during after-dinner snacking than in any other meal during the day. Overall, people consumed six per cent more calories when they got too little sleep. Once they started sleeping more, they began eating more healthily, consuming fewer carbohydrates and fats.
Wright noted that the effect of sleep deprivation on weight would probably be similar in the real world although it might not be as pronounced as in the controlled environment. The researchers found that insufficient sleep changed the timing of a person's internal clock, and that in turn appeared to influence the changes in eating habits.
"They were awake three hours before their internal nighttime had ended," Wright said. "Being awakened during their biological night is probably why they ate smaller breakfasts."
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