Health experts have long advocated the benefits of sleep. Sleep helps a body recuperate from stress, fight off disease, and repair damaged muscles. Recent studies detailed by Reuters show that sleep deprivation is directly linked to weight gain. On average, subjects who didn’t receive a full night’s sleep ate 300 more calories than those who were well rested. Why does sleep play a role in weight gain, and what does that mean for dieters?

The Study

Researchers at the New York Obesity Research Center at St. Luke’s-Roosevelt Hospital gathered subjects of both genders in their 30s and 40s. During the study, the subjects lived and slept at the research center for two five-day periods. During the first period, subjects had nine hours of sleep. During the second period, however, they had only four hours of sleep. During each period, the subjects ate a controlled diet four days out of five and ate freely on the fifth day. Consistently, the sleep-deprived participants ate more than they had when they were fully rested.

The findings of the study agree with results from other research worldwide that suggests the direct correlation between sleep and hunger. While people who sleep less eat more, they burn the same number of calories (or fewer since sleeping burns calories) as their snoozing counterparts. Considering that few Americans get the recommended eight hours of sleep a night, sleep deprivation may well be a factor in the U.S. obesity problem.

Why Sleep Influences Hunger

There are several reasons why sleep-deprived people may be tempted to eat more:

·         Tired people may not have the energy or willpower to make smart food choices.

·         Insomniacs may eat out of boredom or habit.

·         Wakefulness creates more opportunity to feel hungry.

·         Food can provide a temporary energy boost to sluggish, sleep-deprived people.

·         People who chronically lack sleep may also not have time to prepare home-cooked meals.

Hunger Hormones

Perhaps the most interesting cause of the sleep- hunger correlation is hormones. USA Today reported a few years ago about another study that supports the findings of this recent one. Researchers at the Research Laboratory on Sleep, Chronobiology and Neuroendocrinology at the University of Chicago School of Medicine have discovered a link between sleep-deprivation and hunger hormones.

Two hormones control hunger: ghrelin and leptin. Ghrelin makes people feel hungry; leptin makes people feel full, and thus, stop eating. If either hormone is out of balance, overeating can occur.

The sleep researchers studied a group of 12 men who slept four hours and 10 hours on separate nights. Their blood was drawn regularly, and they were asked questions about their hunger. The men who slept fewer hours had elevated ghrelin levels and lower leptin levels; in other words, the hormone making them feel hungry rose, while the hormone controlling fullness fell. Subjects with the most dramatic ghrelin elevations and leptin plummets also reported the strongest hunger cravings.

This hormonal link makes sense of why students, first-time parents, shift workers, and other chronically sleep-deprived demographics are so often at risk of weight gain.

Sleep Does a Body Good

Humans are unique among animals in that we routinely get too little sleep. Other creatures sleep when they’re tired and eat when they’re hungry; they also expend a tremendous amount of energy obtaining food. Technology has enabled humans to expend less energy obtaining food, but our advanced society comes at a high cost. We must work constantly to earn the money to afford the technology that makes our lives easier. However, does such constant work really make our lives easier in the long run?

For people trying to lose weight, getting enough sleep is crucial to their success. Sleep is a valuable commodity. People who routinely get enough sleep have higher energy levels and are therefore more motivated to exercise. Sleep also fights pain and fatigue from sore muscles.

Sleep is only one part of a healthy lifestyle, but it’s an easy first step. By getting enough sleep, exercising regularly and controlling calorie intake, people can lose excess weight and live healthier, longer lives.

As 2012 begins, many people are putting their best feet forward with a plan for a healthier lifestyle. Gym memberships are reaching yearly highs, while junk food sales are down. Many people are kicking old habits and opting for healthier ones. Choosing a diet plan can be overwhelming with so many options available. It’s important to remember that diet plans are not one-size-fits-all. Research your options carefully before choosing the plan that best fits your lifestyle.

Simplicity

Complicated diets sometimes offer more flexibility. However, they often involve much calculation of fat and calories along with monitoring your food consumption carefully and regularly. If you know you won’t be able to stick with a complex plan for long, choose a plan you can easily follow. Studies have shown that the more complicated a diet plan is, the less likely people are to stick to it for a long period. A diet plan should be simple enough to implement that it becomes more of a lifestyle than a specific diet. Your goal should be to make permanent changes in the foods you consume rather than to stick to a diet for a specified number of weeks.

Research

Stay realistic by choosing a plan you know you can stick with. When you are shopping for the perfect diet, visit your doctor to discuss your options. Find out if programs that interest you offer one-on-one counseling or group support. Inquire about required meal plans and record keeping. Ask if you’ll need to purchase special foods, drugs or supplements. If a program requires special foods, find out what they are so you can determine up front whether you are likely to enjoy them. Make sure the foods are readily available, and remember to consider food allergies

Exercise

If you are on a mission to lose weight and enjoy a healthier lifestyle, a physical fitness component is a must. A diet plan will guide your food choices, but a fitness routine will keep your body strong and healthy. If you don’t have an exercise plan in mind, ask your doctor about a program to help you become more physically active. As with your diet plan, keep it simple. Choose physical activities you know you will enjoy. That way, it is more likely you will integrate them permanently into your life. Change your exercise plan now and then. A little variety will keep you motivated.

Support

As you implement these positive lifestyle changes, you will need support along the way. Perhaps a friend with the same goal or an exercise buddy will keep you interested and accountable. An effective diet plan should include information to help you maintain your desired weight once you have reached your goal. You will inevitably encounter special occasions such as parties, holiday gatherings, and other events. You may need extra encouragement to maintain your diet during these times. Illness or injury, a change in your schedule, or plain old lack of motivation may set you back. A diet program that provides extra support is essential to help you get back on track.

A diet plan is more than a food list. It truly is a complete lifestyle change, an attitude adjustment. Find a plan you can implement with the support available to you. As you begin your journey toward better health, you will falter a time or two. That doesn’t mean you should give up. Pick yourself up and carry on. Once your healthy new habits become part of you, they will be the habits that will be hard to break.

References

http://win.niddk.nih.gov/publications/choosing.htm

http://abcnews.go.com/Health/Healthday/complex-weight-loss-plans-erode-dieters-resolve/story?id=9605476#.Txv4Wfk7Xa8

http://www.news-medical.net/news/20100112/Research-shows-diet-plans-can-have-a-major-influence-on-weight-loss.aspx