Do I have your attention? I’m speaking of one of the most common and most overlooked inactivity and nutrient deficiency in America today- sleep. Recently, medpage today reported that not only does lack of sleep result in excess weight gain, but it could also contributes to the accumulation of more dangerous visceral fat around vital organs. It is this bioactive fat which is associated with many chronic inflammatory disease processes. The article further concludes that excess sleep is potentially just as harmful, validating the importance of balance in one’s lifestyle.
Several other studies have also demonstrated that chronic lack of sleep not only increases the pesky “muffin top” belly, but also increases the risk of developing diabetes and heart disease. In fact, one study of over 1,000 young men and women linked sleep as an independent risk factor for these diseases.
It also zeroed in on the relationship between sleep and gains in abdominal fat — both the superficial fat layers just below the skin and the “visceral” fat that surrounds the abdominal organs. Deep abdominal fat is believed to be particularly important in the risks of health conditions like diabetes, high blood pressure and heart disease, Hairston told Reuters Health.
Purposed mechanisms to lack of sleep tend to attribute weight gain to hormonal appetite signaling and resultant miscommunication of satiety to the brain. According to webmd, leptin and ghrelin are the two key hormonal players in this hormone-fat-sleep connection:
Leptin and ghrelin work in a kind of “checks and balances” system to control feelings of hunger and fullness, explains Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full.
So what’s the connection to sleep? “When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food,” Breus tells WebMD.
The two combined, he says, can set the stage for overeating, which in turn may lead to weight gain.
Furthermore, it would make sense that decreased sleep would elevate stress hormones and mood issues due to altered perceptions of events (ever more grumpy and moody when you wake up on the “wrong side of the bed”??). These stress hormones further contribute to insulin and other hormonal signaling imbalances, which could lead to being overweight.
A report on one study did test this theory and demonstrated that lack of sleep could be related to depression in a bi-directional relationship. This means that insomnia may not only be a sign of mood imbalance, but could also be the cause. Depression could contribute to overeating patterns in order to soothe uncomfortable and hopeless emotions.
Due to the fact that it was extremes in sleeping patterns which caused weight gain, circadian influence (the body’s natural time cycle), may be the regulating factor in how to heal this nocturnal pattern of obesity. In other words, going back to the rhythm of nature and allowing yourself to rest could be one healthy lifestyle factor that would benefit those who are struggling with abdominal obesity and chronic conditions.
Does this sound like a repeat of last week’s lesson: slow down, enjoy your food, and smell the roses? By slowing down and sleeping, you’ll be more aware of food choices, signaling pathway to your brain of saiety will be more effective, your mood will be happier (as you eat), you’ll digest better, and stay thinner. Yippeee!! 🙂
Therefore, in conculsion, the theory of “sleeping away excess pounds” does have some scientific validity. It is not just the wishful fairytale of hopeful dieters everywhere. (It is important to note that the most benefit seemed to be derived from 7-8 hours of sleep with less than six hours being more detrimental).
For tips on how to get good shut-eye, check out my link on the many pleasures of insomnia and Dr. Mercola’s article.
References:
Extremes of Sleep Related To Increased Fat Around Organs. Medpage today. February 1, 2010.
Lack of Sleep Associated with Depression in Adolescents. Medpage Today. January 1, 2010.
Reuters. March 1, 2010
Reuters. March 1, 2010
Sleep Article Abstract
Webmd. The Dream Diet: Loosing Weight While You Sleep
