Sleep is making you fat, is true?

Our lives are getting busier and busier and one of the main aspects of life that is significantly and negatively affected is sleep.  There are two aspects to sleep that are really important, number of hours and quality.  Just as we have rising debt in our financial lives we also have rising sleep debt.  Having a sleep debt causes significant mental, emotional and physical fatigue.  It alters the way you think, feel, respond and behave.  Research has also linked sleep with weight, weight gain/loss, immune function, hormone imbalance, mental health issues, cardiovascular disease and Diabetes Type II.  The research that connects sleep to weight gain and mental health issues is consistent:

• Several studies have found that between 63% and 75% of overweight and obese people get less than 7 hours sleep.
• Another study found that women who slept for 6 hours were 12% more likely to experience major weight gain and more likely to become obese compared to those who slept for 7-8 hours.
• Studies have found that women need more sleep than men and if this does not occur, they are more susceptible to depression.
• Research does show that reduced sleep does lead to depression, anxiety and increased stress in both men and women.

So why is lack of sleep making you fatter?
You need to understand how sleep balances all of the hormones in the body.  If we don't get enough sleep or good quality sleep then we become hormonally imbalanced and it is a domino effect. Instead of producing hormones for positive health, we produce more hormones that stress our mind and body.

• Melatonin is released during sleep and is important in regulating ‘the body clock' or circadian cycles.  The production of it improves sleep quality.  It is an important antioxidant that has been found to increase the lifespan of mice by 20% and it seems to be vital in preventing damage to cells by some carcinogens. It also plays a role in our immune systems. Research has also found that melatonin levels are lower in individuals with autistic spectrum disorders.
• Serotonin is a vital neurotransmitter that helps to regulate mood, sleep, body temperature, sexuality, appetite and metabolism.  Serotonin is the precursor to melatonin.  Therefore, if you do not get enough sleep, your body cannot create enough serotonin and this affects the production of appetite and metabolism hormones, Ghrelin and Leptin.  Men naturally produce more serotonin than women and this is why women are more prone to depression.
• Ghrelin is responsible for feelings of hunger. Usually the levels increase before a meal and decrease after as Leptin increases.  Ghrelin also stimulates the production of growth hormone.  It also plays a significant role in learning and adapting to changing environments. A significant link was found between levels of Ghrelin, number of hours of sleep and obesity.
• Leptin is responsible for fullness or when to stop eating. If you do not get enough sleep then you produce more Ghrelin and this inhibits the production of Leptin. It helps to regulate food intake and energy expenditure.  Leptin requires fat cells to be produced however, once you become obese you become Leptin Resistant just like with Diabetes Type II and insulin.  Even though your body is producing mass amounts of it, your body does not pick up on the fullness signal and you continue to eat.
• Cortisol is better known as the stress hormone.  It increases blood pressure and blood sugar and reduces immune responses.  The highest levels are present early in the morning and the lowest levels are present 3-5 hours after you have gone to sleep.  Levels are easily affected by other hormonal imbalances, depression, psychological stress, illness, trauma, pain and extremes of temperature.
• Insulin helps the liver, muscle and fat tissue cells to use glucose as a source of energy rather than fat.  Obesity has been linked with Diabetes Type II and the precursor Insulin Resistance or Metabolic Syndrome.  The fat cells reduce the effects of insulin creating further imbalances of glucose absorption in the body.  Insulin is at its lowest at night so if you eat high carbohydrate foods just before going to bed, your body will have trouble breaking it down and it will go to fat stores and increase chances of Insulin Resistance.
• Growth hormone is important for growth and cell reproduction. Over 50% of production occurs at night so by not getting enough sleep you inhibit the production of growth hormone and you are inhibiting muscle growth, fat metabolism, glucose metabolism and immune functioning.  Instead of building muscle mass, you will be gaining fat.  Muscle burns fat so you want to be burning fat in your sleep.

Sleep Debt
All of these hormonal changes results in a vicious cycle creating a Sleep Debt.  When you wake up in the morning you are already feeling exhausted because you either haven't slept for long enough or the quality of sleep was poor.  You are tired and cranky and needing pick me ups.

A Study by the University of Chicago took 12 healthy men and subjected them to 2 days of sleep deprivation followed by two days of extended sleep.  During the deprivation stage their levels of leptin decreased and ghrelin increased.  Their cravings for high carbohydrate, calorie-dense foods increased by 45%.  This study exemplifies that if you are caught in this cycle it becomes vicious and unrelenting because the more you reach for the high sugar, fat, salt, caffeine, carbohydrate foods, the more you burden your body with having to work harder to rid itself of the sugars and fats, and the more tired you will feel.  By eating these foods you will also gain weight. By not having good quality sleep you further gain weight because of hormonal imbalances.  Round and round and round you go.

Getting off the Merry-Go-Round of Sleep Debt, Weight Gain & Food Cravings.
Some important strategies to improve sleep and naturally lose weight include:

• Stop eating at least 3 hours before bed
• Stop exercising at least 3 hours before bed
• Do exercise at least 3 times per week. Research shows that exercise helps to reduce depression, stress and anxiety levels as it releases serotonin. You will sleep better and deeper.
• Do fun things or have ‘you' time at least once per week to do just what you want
• Relaxation or Meditation every day or at least every second day has shown to reduce cortisol levels significantly and in turn decreasing stress and improving sleep
• Sleeping environment is important.  Look at your mattress, pillows, comforter, decorations, lighting, curtaining, noise reduction, cooling/heating, mood etc. Is your bedroom inviting you in to sleep?
• If you cannot change the lighting you may need to invest in a sleep mask; if you cannot change the noise factors you may need to invest in earplugs
• Bedtime Routine - as adults many of us don't have a routine. Think back to when we were children, we had a bedtime routine and it helped to prepare us for sleep. As adults it is just as important. Think about your routine and see what needs altering. Try to go to bed at the same time every night as a starting point.
• Are you getting enough sex? Sex releases feel good hormones, it's exercise and it will help you sleep better at night
• If you are a worrier, have worry time and write down all of the things in your mind before you go to sleep or bed
• Write a to do list before you go to bed so that what you didn't do today and what you have to do tomorrow, doesn't keep you up
• Stop working at least 2 hours before bed
• Try to avoid caffeine, alcohol, tobacco and sugar before bed as it will interfere with sleep patterns during the night
• Eat healthy and avoid processed foods including high sugar, high fat, high salt foods
• Natural remedies can calm a stressed system. You can use aromatherapy or herbal remedies.

If you try everything for at least 3 weeks and you still have difficulties then it is best to see your doctor. It is best to avoid sleeping medications that reduce REM sleep so please ask your doctor for all of the alternatives.

If you are a snorer you may also have sleep apnea.  It is important to talk to your doctor about this also. Many overweight and obese people have sleep apnea and this also contributes to them gaining weight as it interferes significantly with sleep.