Sleep More, Eat Less: Early To Bed And Early To Rise

Sleep More, Eat Less “Early to bed and early to rise, makes a man healthy, wealthy, and wise†(Franklin). That famous quote by Benjamin Franklin illustrates the importance of a good night’s rest, which by today’s standards means getting between seven and eight hours of sleep a night. Unfortunately, that wisdom seems to have been lost in modern day America, where sleep often takes a back seat to the demands of everyday life. Recent studies have shown a substantial decrease in average sleep duration in the United States, where more than thirty percent of adults report getting less than six hours of sleep a night (Knutson).

This statistic is particularly alarming considering the impact that sleep deprivation can have on the human body. In fact, studies have shown that chronic sleep deprivation can negatively impact one’s health by promoting weight gain and increasing the risk of obesity. When the human body experiences chronic sleep deprivation, there is a disruption in certain hormonal signals that are responsible for regulating appetite. Studies have shown that a lack of sleep causes the human body to increase its production of the appetite stimulating hormone known as Ghrelin, while at the same time decreasing the appetite-inhibiting hormone known as Leptin (Neff). Without the proper amount of sleep, mixed signals are constantly being sent to the brain via a hormonal imbalance.

The increase in Ghrelin is telling the body that it needs more food, while the decrease in Leptin suppresses the body’s ability to recognize when it is full (Delorey). As a result, a sleep deprived person will experience an increase in hunger and appetite, and may increase their food intake. It is this increase in food intake, in spite of the lack of an actual caloric need for it, which promotes weight gain and increases the risk of obesity. In addition to Ghrelin and Leptin, there is another hormone that plays a role in weight gain and obesity. That hormone is Cortisol, and it is produced by the human body in response to stress.

Without question, chronic sleep deprivation causes stress on the body, and studies have confirmed the existence of elevated Cortisol levels in individuals who are chronically sleep deprived (Knutson). These studies indicate that a lack of sleep disrupts the natural rhythm of Cortisol, which is normally at its highest levels in the mornings and lowest levels at night (Talbott 40). Sleep deprivation sends stress signals to the body, and this results in an increased level of Cortisol in the evening hours. Since Cortisol’s intended function is to restore energy to the body following stress, the body begins receiving energy at a time when it should be resting (Talbot 20). But, wakefulness is not the only problem associated with elevated Cortisol levels.

An increase in appetite, and cravings for sugar and fatty foods, are also notable effects of chronically elevated Cortisol levels (Quinn). And with more time spent awake, there is more time to eat those kinds of foods. Elevated Cortisol also causes elevations in blood sugar, and encourages the body to store more fat to be used as an energy source later on (Quinn). As a result of the elevated Cortisol levels, accelerated fat accumulation, and an increase in appetite, individuals who suffer from chronic sleep deprivation are at a higher risk for gaining weight and becoming obese. Sleep deprivation also has an effect on certain metabolic processes that influence weight gain and obesity.

In particular, chronic sleep deprivation has been shown to interfere with glucose metabolism (Knutson). In other words, sleep deprivation changes the way the body tolerates sugar. Normally, insulin controls a person’s blood sugar levels by binding to cells and acting like a key that opens a door, which then allows blood sugar to enter and energize the cells (Wiley 23). But, when the body is consistently operating without enough rest, blood sugar levels tend to stay elevated, causing stress on the body’s insulin response system (Wiley 15). This can lead to a condition known as insulin resistance, where cells in the body quit providing necessary insulin receptor sites, and therefore insulin is no longer able to do its job of letting sugar into the cell (Wiley 23).

As a result, too much sugar is left floating around in the blood stream. This increases the risk for diabetes, weight gain, and obesity. In addition, when the body’s cells fail to process sugar effectively, the cells mistakenly signal to the body that they are in need of more energy, and a person will feel tired and hungry more often than they should (Knutson). This causes an increase in calorie intake and a decrease in energy expenditure, which then leads to weight gain and an increased risk of obesity. Unfortunately, more and more Americans seem to be eating more and sleeping less, and most of them are completely unaware of the impact that it is having on their health.

Many of them are too busy trying to pack as much as they can into a 24-hour day, and they fail to realize that sacrificing sleep causes substantial harm to their bodies. But, the proof is in the science. Whether it be from a disruption in hormonal signals, or a change in metabolic processes, chronic sleep deprivation has been shown to promote weight gain and increase the risk of obesity. Even Benjamin Franklin understood the benefits of a good night’s rest, so it is time for Americans to slow down and start making sleep a priority!

References

• Delores, Adriam. “Partners in Crime: Sleep Deprivation and Obesity.” Orleans EMC, 14 Mar 2016. ProQuest.
• Franklin, Benjamin. “The Electric Ben Franklin.” UShistory.org, 2014. Web.
• Knutson, Kristen L., et al. “The Metabolic Consequences of Sleep Deprivation.” Sleep Medicine Reviews, vol. 11, 2007, pp. 163-78. Elsevier.
• Neff, Lisa M. “Sleep Deprivation, Hunger and Satiety Hormones, and Obesity.” Nutrition Clinical Care, vol. 8, Jan 2016. EBSCOhost.
• Quinn, Barbara. “Half of Weight Loss Battle is About Getting Your Zzzzs; studies show there’s a connection between sleep deprivation and obesity.” Times-Colonist, Dec 2015. ProQuest.
• Talbott, Shawn. The Cortisol Connection: Why Stress Makes You Fat And Ruins Your Health, And What You Can Do About It. 2nd ed., Hunter House Publishers, 2007.
• Wiley, T.S.; Formby, Brent. Lights Out: Sleep, Sugar, and Survival. Simon and Schuster, 2001.