How lack of sleep leads to weight gain

If you think that you overeat after a lack of sleep, the way it is. Lack of sleep triggers a chain of metabolic reactions necessary for the survival of the organism, and we begin to feel hungry.

Lack of sleep increases the feeling of hunger

After analyzing 11 studies, researchers concluded that sleep deprivation causes overeating the next dayThe effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis.. On average, because of this we eat 385 extra calories. Approximately the same is contained in the middle portion of French fries from the "McDonalds".

Of course, this is not too much, but enough that over time, you gain extra weight. Because usually we do not only eat more than when you do not get enough sleep, but more and spend less energy. In addition, due to lack of sleep, we usually want to eat something fatty and high-calorie.

500 grams of fat equals about 3500 calories. They can dial in just nine days of sleep deprivation.

Some researchers believe that because of the lack of sleep activated areas of the brain that respond to food

Do not worry if you have not slept all night. This does not affect your health. Problems begin when sleep deprivation becomes chronic.

Poor sleep causes health problems

Lack of sleep or unstable sleep, and frequent awakening at night are associated with high blood pressureAssociation between sleep and blood pressure in midlife., High body mass index and the risk of calcification of the coronary arteriesShort sleep duration and incident coronary artery calcification..

It is also believed that poor sleep increases the risk of diabetes. According to research, those who for one week slept for five hours, decreased insulin sensitivity, because of this, the body has become more difficult to maintain an optimal level of blood sugarSleep restriction for 1 week reduces insulin sensitivity in healthy men..

Other scientists have studied the individual fat cells of people who slept for only 4.5 hours for four days. As insulin resistance of the cells were compared to cells of patients with Type II diabetesImpaired insulin signaling in human adipocytes after experimental sleep restriction..

During another study, 24 healthy participants who at the hour of his day was moved sleep (simulated jet lag), the symptoms found in three weeks, indicating the occurrence of diabetesMetabolic Consequences in Humans of Prolonged Sleep Restriction Combined with Circadian Disruption..

conclusions

Of course, in the laboratory of the participants watched 24 hours a day and awake, if they start to doze. It is possible that in real life the negative impact of lack of sleep is not so strongly expressed.

Also it is not known whether healthy sleep helps to get rid of the signs of diabetes, heart disease and obesity, caused by lack of sleep. The long-term impact of sleep is not easy to determine, because many reasons why people do not get enough sleep, you can not control (work in night shifts, noisy neighbors, for small child care).

But if you have the opportunity to sleep, why not try? It is still nicer than be on a diet.