01.11.2015
Insomnia is a sleep disorder that is a foe to dieters and those who are serious about losing weight. The significance of these hormones in insomnia is that the lack of sleep can result in the dysregulation in the activities of these hormones that can increase the chance of gaining weight among the insomniacs.
Generally, hormonal imbalances can result in sleep deprivation which consequently triggers the body’s coping mechanism of releasing hormones that can stimulate the appetite, making one feel hungry and increase cravings even when one is already full.
Sleep and weight loss researchers understand the intricate connection between sleep and a body's ability to achieve healthy weight loss goals. Since sleep and weight loss are interconnected, it's important to understand the quantity and quality of sleep you are getting.
Take full advantage of the link between sleep and weight loss with the BodyMedia FIT activity and sleep monitor. A research conducted by the American Thoracic Society found out that people who are sleep deprived or who sleep 5 hours or less every night are at an increased risk of 32% to gain extra weight compared to people who get at least 7 hours to 8 hours of sleep every single night.
Getting enough hours of sleep at night is an absolute necessity for the entire bodily functions, not only in maintaining healthy body weight or even losing excess body weight. As mentioned earlier, sleep does not only help in keeping or maintaining healthy weight of a person, it can also help in the overall bodily functions. In the study, 16 individuals participated in a two-week experiment that monitored their sleep, metabolism and eating habits. For the first week of the study, half the group slept nine hours a night, while the other group stayed awake until midnight and then slept up to five hours.
At the end of the study period, the researchers noted that the sleep-deprived participants ended up eating more than those who got adequate sleep. We have all experienced this at some point: pulling an all-nighter, coming to school or work tired, then turning to coffee and sugary food for a burst of energy.
So say School of Medicine researchers, who found in a recent study that sleep loss leads to higher levels of a hormone that triggers appetite, lower levels of a hormone that tells the body it’s full and an increased body mass index.
The findings not only add to the growing body of evidence showing that sleep duration may be an important regulator of body weight and metabolism, but they also document for the first time the relationship between sleep and these hormones in the general population, tracking how hormonal changes are consistent with obesity. The paper by Emmanuel Mignot, MD, PhD, associate professor of psychiatry and behavioral sciences, and colleagues at Stanford and the University of Wisconsin was published Monday in the online issue of Public Library of Science.
The findings have drawn much media attention, with Mignot being interviewed Tuesday on NPR’s Morning Edition, and USA Today, the San Jose Mercury News and other newspapers running stories on the work.
Past studies have indicated an association between sleep loss and increased body mass index, or BMI. Ghrelin, which was discovered five years ago and is primarily produced by the stomach, triggers appetite in humans: the more ghrelin you have, the more you want to eat. Leptin, a hormone produced by fat cells, is a signal indicating insufficient metabolic reserve and the need for consuming more calories.
During the study, the researchers examined the sleep patterns of 1,024 volunteers from the Wisconsin Sleep Cohort Study, a population-based longitudinal study of sleep disorders that began in 1989.
Participants between the ages of 30 and 60 underwent nocturnal polysomnography (a test in which a number of physiologic variables are measured during sleep) and blood sampling once every four years.
The researchers also found that in people sleeping less than eight hours (74.4 percent of the sample), increased BMI was proportional to decreased sleep. While it remains unconfirmed whether observed changes in ghrelin and leptin are sufficient to produce increases in body weight, Mignot said he believed they were likely to do so because all the effects were in the right direction and of the expected magnitude.
Mignot said more studies on the direct effect of sleep loss on food intake, energy expenditure and obesity are needed.
In this day and age, not sleeping is seen not only as an admirable trait but as a noble requirement for anyone aspiring towards any degree of financial success. Second only to casual alcohol consumption, the common denominator among my clients who had difficulty losing weight over the past twenty years has been sleep deprivation.
Most are sleep deprived during the week and then try to make up for it on weekends- which only makes it easier for you to gain weight. The first was a significant increase in food intake on days that the rats were sleep deprived. The second finding was an increase in weight gain during the weekends where the rats were allowed to sleep for regular periods of time. There is without question no shortage of well controlled studies of both humans and animals that underline the fact that the chronic partial sleep loss that has become the benchmark of our times may increase your risk of obesity.
Increasing insulin sensitivity- insulin resistance is a precondition to diabetes and is recognized as a contributing factor to obesity and weight gain. Increased concentrations of the stress hormone cortisol later in the day- which can work to suppress your immune system and increase susceptibility to disease.[13,14] Note however that there is no science to support the popular theory that cortisol causes weight gain- as this is simply another form of misinformation used to sell weight loss products of questionable efficacy. You can’t drink coffee if you have limited sleep time and want to make the most of it. Taken as a whole, chronic sleep deprivations creates a perfect storm of hormonal reactions that all contribute to increasing your risk of obesity and making it much harder for you to lose weight and keep it off. Please note that all material is copyrighted and DMCA Protected and can be reprinted only with the expressed authorization of the author.
Kevin Richardson is an award winning health and fitness writer, one of the most sought after personal trainers in New York City and creator of Naturally Intense High Intensity Training™.
People who slept less than six hours a night experienced an increase in their body mass index (height-to-weight ratio) more than those who slept seven to eight hours. Women who slept five hours a day, or less, gained more weight than those who slept seven hours a day, according to a 16-year study. People who slept less than eight hours a day had larger increases in body fat than those who slept more.


1) More likely to overeat- studies show that when the body is sleep deprived it triggers a response and craving for energy. 4) Lack of motivation and energy – A lack of sleep goes hand in hand with a lack of energy – not a new concept, but perhaps you’ve grown used to your daily levels of energy and don’t notice that you could gain more.
If weight loss is not important to you that doesn’t mean that sleep should still not be equally important. The researchers from UCLA’s Semel Institute for Neuroscience and Human Behavior revealed that they identified two hormones as responsible for causing weight gain among individuals with insomnia. It is known to be a peptide that can stimulate the appetite and its level usually increases before meal time. According to a study by the University of Chicago, whenever a person is deprived of sleep, the body becomes incapable of regulating the appetite which makes a person crave to eat more. The more we lose sleep or deprive ourselves from getting enough sleep on a regular basis, this can cause havoc on the body’s metabolic hormones that tend to slow down the fat burning ability of the body. Not only can sleep deprivation increases your risk of developing health disorders, weight gain can also contribute or doubles the risk of the development of heart disease and diabetes.
This will help condition the body to feel more relaxed and helps you to get a better sleep at night. Do not eat protein rich foods a few minutes before sleeping because it can give the body a surge of energy to make it active, making it more difficult to sleep. The connection between sleep and weight loss is complex and involves the hormones leptin and ghrelin. BodyMedia automatically captures over 5,000 readings every minute including calories burned, activity intensity levels and sleep quality and quantity to give you a complete overview of the key factors impacting weight loss. And if you are confused if sleep has something to do with weight gain and weight loss, then the answer is Yes. When it comes to the relationship between sleep and weight maintenance, enough hours of sleep will help in maintaining proper metabolism and it can also help in stabilizing hormonal levels and at the same time, help in effectively recharging a person’s energy levels for the next day. Sleep can help in recuperating neurons or brain cells, which is very vital in sending electric pulses within the brain to process not just information, but on the overall functions of all body parts. There are some people who think that depriving oneself from sleep can help the body in burning more calories, which is very wrong.
However, a recent study done by sleep researchers from the University of Colorado gathered that inadequate sleep for several nights in a row can result in an almost immediate weight gain.
In the second week, the group who slept nine hours were limited to five hours of sleep, while the other half were given four more hours of sleep.
A study presented last month at a meeting of the North American Association for the Study of Obesity, for example, found that people who sleep two to four hours a night were 73 percent more likely to be obese than normal sleepers.
They also reported on their sleep habits every five years through questionnaires and six-day sleep diaries.
Mignot said the results were consistent regardless of participants’ gender, BMI or eating and exercise habits. They reported that a 3.6 percent increase in BMI corresponded to an average nightly sleep decrease from eight hours to five hours.
Compared to years past Americans sleep far less than they ever did with twenty percent of the population reportedly getting less than six hours of sleep a night.
Not only was lack of sleep a physiological barrier to them losing weight as easily as others who were eating well and sleeping normally, but it also appeared to be a behavioral obstacle- as those who stayed up longer tended to consume more calories and were more likely to eat more junk food at the end of the day. However numerous epidemiological studies with humans show quite the opposite effect- that humans tend to gain weight as a result of sleep deprivation.[3,4,5,6,7] A explanation of this phenomenon may come as a consequence of human sleep deprivation in the real world occurring because of alterations between periods of restricted sleep followed by periods of increased sleep. As such more and more clinicians are recommending increased sleep time as an intervention to help prevent the onset of obesity and the syndrome of life shortening disease that accompany it. Most of us use both television or internet surfing as a way to unwind after a long day- but that very action can do more to rob us of valuable sleep time than help us truly relax. It is better to be sleepy all day and sleep well at night than alert all day and too wired to get decent sleep time at the end of the day. If you don’t work a job with shift changes, sleeping the same hours every day can go a long way in increasing your quality of sleep and the likelihood that you will fall asleep. It is a very individual requirement; much like food intake and it depends on the person and their activities.
With a loss of sleep, your body may not be able to metabolize carbohydrates as well, which leads to an increased storage of fats and higher levels of blood sugar. Different people have different needs, of course, but the standard recommendation has long been for adults to get 7-8 hours of sleep a night. These hormones are ghrelin and leptin, which are known in regulating the energy balance in the body, as well as responsible for our cravings and hunger.
A sleep deprived person usually has a slow metabolism and as a result of this condition, one tends to gain more weight.
Common food choices are those high in carbohydrates and fats which contribute to the weight gain of a person with insomnia. Moreover, with less exercise and more cravings, it can contribute to the faster storage of fats to the body because sleep deprivation also affects the body’s basal metabolic rate, making it harder to burn out our calorie intake. Here are the things that you should do and should not do in order to prevent the negative effects of insomnia and weight gain. Do the above-mentioned before bedtime activities instead to feel more relaxed and calm until you feel sleepy. Once you understand where your sleep and activity levels are deficient, you can make adjustments to improve them. Even though if you are getting the right exercise and eating the right diet and still not losing weight, then you might want to check on your sleeping pattern.


Having enough sleep can help in setting one’s metabolism right during the next day, thus burning more calories.
Not getting enough hours of sleep can result to poor mental and physical function and it can also put a person at higher risk of developing psychological problems as they get older, such as Alzheimer’s disease, dementia, and others. Depriving sleep can in fact slower down one’s metabolism, thus causing less burnt calories.
This familiar cycle of sleep deprivation can cause damage to your health and sabotage your weight loss goals. In the case of sleep, when your “sleep debt” piles up, your body will not be able to function properly and crash. That’s one in five in the realm of being chronically sleep deprived while the rest of the nation isn’t doing that much better with the number of people reportedly getting less than eight hours of sleep increasing drastically as the years go by. It is very much a vicious cycle as eating significant amounts of food late at night makes it physically harder for you to fall asleep, affects your sleep quality and reduces how long you can stay asleep.[1] (See our article on Night Eating Syndrome)  In this article we will take a look at the insidious role of sleep deprivation in making us fatter and how the very demands of the modern workplace may be working against your health and your waistline. A chronic pattern that mirrors our five day work week during which most sleep far less than optimal times followed by weekends where many attempt to make up for sleep lost during the week.
In my practice, individuals with jobs where their working hours were constantly changing always had the lowest amount of weight loss compared to regular sleepers, followed closely as mentioned before by those who slept less than six hours during the work week.
If you don’t have that much time to sleep then read a book to help you catch your breath and relax after work. Coffee, energy drinks like Red Bull, and fat burners have no place in the lives of anyone with difficulty sleeping or who has limited time available for sleep. It cuts into your quality sleep time and drinking right before bed can make you do just that. Increased food intake and changes in metabolic hormones in response to chronic sleep restriction alternated with short periods of sleep allowance.
Short sleep duration as a possible cause of obesity: critical analysis of the epidemiological evidence. Some dieters who are eating less and exercising more still have a hard time dropping those extra pounds. It does not care at this point where that energy comes from and could care less about a well-balanced meal. The body’s reaction is to hoard calories as fat, making our weight loss goals more difficult than they need to be.
If you have an insomnia and been trying your best to spend more time at the gym to get physically fit to lose weight, or you are very serious about dieting to lose the extra pound, insomnia can get in the way of attaining your goal. The lack of sleep can also cause the body to increase more stress hormones called cortisol that can accelerate the metabolism of fats and carbohydrates with the resulting effect of increasing the appetite. There are already very many researches and studies conducted on the relationship between sleep and weight loss.
Contrast this with a century ago when the US national average was around 9-10 hours of sleep per night!
A study conducted by researchers at the University of Groningen in the Netherlands set out to model human conditions of chronic sleep restriction by having male rats endure 5 day periods of sleep deprivation followed by a 2 day period of sleep allowance. It might seem to be a hopeless proposition given the increased number of work hours that our lives today often demand, but it isn’t impossible to get a decent number of hours of sleep if you follow these key rules that I have used quite successfully with my clients over the years. Not only will such drinks interfere with your ability to sleep but with your sleep quality as well. Insulin resistance means that the body has trouble disposing of glucose in the liver and other tissues. This article will provide you some helpful insights linking insomnia to obesity or weight gain. Medical evidences from researches have revealed that sleep plays a very big role on a person’s weight, may it be weight gain or weight loss. The same applies to alcohol as well- don’t drink it to help you go to sleep as it works to initially make you drowsy and then increases your alertness later on- not exactly a workable formula for a good night’s sleep. If you can’t do that or are excessively groggy and feel that you can’t function first thing in the morning without coffee or a pick me up of some sort- you really don’t need the coffee. It is a trigger for serious health problems such as obesity, cardiovascular disease, and type II diabetes.
When you don't get enough sleep, you're left with high levels of ghrelin, telling your brain you're hungry, and low levels of leptin, leaving you feeling unsatisfied, even after a meal.
Television and the internet play a major role in making both children and adult lives stay up longer but our increased work times are also significant. If your sleep problems persist however you may need to seek professional help, as inadequate sleep can be very much hazardous to your health.
Working more and becoming a nation of robot like machines fueled by coffee and the caffeinated energy drink of the day.
What is overlooked in this equation is the effect of sleep deprivation not only on our overall health but as a contributing factor to the increased numbers of overweight American adults and children.
Numerous studies have found that not enough sleep can make you gain weight and experience has shown that it can also seriously sabotage your weight loss efforts!



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Comments Loss of sleep and weight gain

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