Ahhh sleep:  it’s an important part of keeping our body happy and healthy. However, most of us know getting a good night’s rest is not always as easy as it sounds. For some of us, sleep is an elusive element to our lives that we covet and chase night after night. For others, sleep is something that comes easily without much effort. But did you know that how much sleep you get can affect your weight? Insufficient sleep or staying up late can lead to your body packing on extra pounds.

How much sleep do we need?

Basal sleep need is the amount of sleep you need to be able to function at our best, this varies with each person. According to the National Sleep Foundation the average adult needs between 7-9 hours of basal sleep each night.

Sleep debt is the total sleep lost due to illness, sleep environment, lack of healthy sleep habits, or children…..Studies have shown if you are in too much of a sleep debt, your cognitive ability will struggle and your mood will suffer as well.

The sleep that you need each night will be based on the amount of sleep that you’re deprived. This means if you get the recommended basal sleep needed one night, but had 2 prior nights of restless sleep, you’re in sleep debt. You may still struggle with an excessive lack of alertness and sleepiness, especially during the dips in our natural sleep/wake cycle knows as circadian rhythm (i.e before bed and before waking).

How does this affect weight gain?

There are at least two theories that are supported through research:

Scientists have found a lack of sleep increases two hormones, leptin and ghrelin,  in a small part of the brain called the hypothalamus, affecting hunger and satiety levels, which may cause people to overeat and result in weight gain. The hormone leptin is regulated by fat cells which signal the body’s energy needs. When leptin levels are low, this stimulates the appetite. When leptin levels are high this signals the feeling of fullness. The second hormone, ghrelin, is responsible for stimulating the appetite mostly through the stomach. When ghrelin levels are high, it signals a stimulation of appetite.

A recent study on sleep deprivation by the Research Laboratory on Sleep, Chronobiology and Neuroendocrinology at the University of Chicago School of Medicine, was based on 12 subjects who were limited to 4 hours of sleep each night. Tests showed that the average leptin levels were 18% lower, and ghrelin levels were 28% higher than they were prior to beginning the study. Interestingly, the subjects with the greatest change in these two levels were the most hungry and craved foods specifically rich in carbohydrates.

After a few nights of sleep deprivation, our bodies show elevated glucose levels.  When there are elevated levels of glucose in the bloodstream, you are considered pre-diabetic. Being pre-diabetic results in excess weight around the midsection and abnormal levels of cholesterol and triglycerides in the blood. Studies have shown that after a high-carbohydrate meal, it may take 40% longer to metabolize than normal. This, paired with knowing that after a restless nights sleep our bodies tend to crave foods high in carbohydrates, is enough to make you hit the snooze button a few more times!

What you can do to sleep better

Although crying babies and demanding work schedules are perfectly reasonable reasons for not getting enough sleep each night, there are a few changes you can make to help create an environment that promotes sleep.

• Do some soothing activities before bed to help you get ready for rest mentally: take a bath or read a magazine or book.
• Avoid vigorous exercise for at least 2 hours before bedtime.
• Avoid beverages a few hours before bed to lessen the need to get up several times at night.
• Make your bedroom a serene place to be. Do not work, use computers, study or watch t.v in bed.
• Keep your bedroom dark and cool. Light can disrupt your sleep by altering your natural circadian rhythm. Your room should be about 70 degrees: any warmer or cooler will result in a interruption in your sleep patterns.