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- A new report adds to the growing body of evidence that getting enough sleep is a crucial ingredient for overall health and well-being.
- Previous research has shown that sleep restriction causes people to eat more.
- In the new study, people who increased their sleep ate fewer calories overall.
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The report adds to the growing body of evidence that getting enough sleep is a crucial ingredient for overall health and well-being.
By increasing their sleep by about an hour per night, study participants reduced their calorie intake by an average of 270 kilocalories (kcal) per day.
Previous research has shown that restricting sleep causes people to eat more and increases the odds of gaining weight over time.
According to the researchers, these new findings demonstrate that healthy sleep habits can lead to weight loss over time.
“Our results suggest that getting enough sleep could be a game-changer in our fight against [the] the obesity epidemic as a society”, studies the researcher Dr. Estra Tasalidirector of the UChicago Sleep Center at the University of Chicago Medicine, told Healthline.
The researchers recruited 80 adults, aged 21 to 40, who were obese and usually slept less than 6.5 hours a night.
Participants received a personalized sleep hygiene counseling session. They slept in their own beds and tracked their sleep with wearable devices.
They kept their normal routines and were not asked to change their diet or exercise habits.
On average, researchers advised participants to increase their sleep by 1.2 hours to spend 8.5 hours in bed each night.
Their caloric intake and their daily energy reserves were measured via a urine test.
Compared to control participants, those who increased their sleep reduced their calorie intake, on average, by 270 kcal per day.
According to the researchers, this amount could translate to a loss of 26 pounds over 3 years.
This study is consistent with previous research linking sleep deprivation and disturbances in appetite regulation and weight gain.
“Previous research has shown that sleep loss leads to increased [in] laboratory food intake and weight gain. In our study, we showed for the first time that in [a] In real terms, objectively tracked calorie intake is decreased when sleep is prolonged in people who usually sleep less than 6.5 hours,” Tasali said.
Tasali said there could be several potential mechanisms that may explain why more sleep leads to less calorie intake.
Sleep is known to impact appetite-regulating hormones.
“Research has shown that sleep deprivation can increase levels of cortisol, the stress hormone, and decrease levels of the hormone leptin, which controls appetite, in the body,” said coach Ryan Fiorenzi. Sleep Certified and Founder of StartSleeping.org.
When the body isn’t getting the signals it’s used to receiving in its typical sleep-wake cycle, it may try to compensate in other ways and seek out high-calorie foods, Fiorenzi added.
Additionally, sleep can affect circadian rhythm factors and impact when people eat.
Restricting sleep can have serious health consequences and contribute to the development of various health problems, including obesity.
Fiorenzi said several studies have found a direct link between short sleep duration and obesity, one of which found that people who slept less than 6 hours a night were more likely to be obese than people who slept more than 7 hours a night. .
“It is becoming increasingly clear that good sleep is essential for health and well-being, including weight loss. And, this poor sleep is a significant risk factor for weight gain and metabolic disorders,” Fiorenzi said.
A new study published in JAMA Internal Medicine reveals that getting more sleep each night can aid weight loss.
Participants who slept 1.2 hours more each night reduced their caloric intake, on average, by 270 kcal.
Over a 3-year period, this could translate to a reduction of 26 pounds, according to the researchers.
This study adds to growing evidence that sleep is a crucial component of overall health and well-being.
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