‘Done for you’ pre-written blog post
Instantly download the entire 1176 word post, with 9 tips to get better sleep, and upload to your website (Here is the introduction and references):

 

SLEEP DEPRIVATION AND WEIGHT GAIN – WHAT’S THE LINK?

 

There may not be an obvious link between sleep deprivation and your weight, but more and more research is showing just how important sleep is for your mood, mental performance, overall health and wellness, and especially when it comes to maintaining a healthy weight.

Many studies show that people who have a short sleep duration simply weigh more. And, in fact, as the levels of chronic (long-term) sleep deprivation have increased over the past 50 years, so have the growing epidemics of being overweight or obese.

And many studies now agree that lack of sleep is an “independent” risk factor (i.e. a direct risk) for weight gain and obesity.

Especially for women.

One large analysis of 45 studies which included over 600,000 people says, “studies from around the world show a consistent increased risk of obesity amongst short sleepers in children and adults.” The increased risks were 89% for children and 55% for adults.

The overall data in that study suggests that a reduction in one hour of sleep per day would be associated with about 1.4 kg in additional weight.

Right now, 40% of American adults say that they get less than 7 hours of sleep per night, and 7 hours is the minimum recommended nightly sleep, with 9 being the maximum.

HOW SLEEP DEPRIVATION LEADS TO WEIGHT GAIN

LACK OF SLEEP INCREASES TIME AVAILABLE TO EAT

LACK OF SLEEP MESSES WITH YOUR HUNGER HORMONES

LACK OF SLEEP MAY SLOW YOUR METABOLISM

LACK OF SLEEP REDUCES EXERCISE

WANT TO KNOW THE GREAT NEWS?

TIPS FOR GETTING BETTER SLEEP

REFERENCES

Cappuccio FP, Taggart FM, Kandala N-B, et al. Meta-Analysis of Short Sleep Duration and Obesity in Children and Adults. Sleep. 2008;31(5):619-626.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2398753/

Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011 Dec 15;7(6):659-64. doi: 10.5664/jcsm.1476.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/

Dashti HS, Scheer FA, Jacques PF, Lamon-Fava S, Ordovás JM. Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications. Adv Nutr. 2015 Nov 13;6(6):648-59. doi: 10.3945/an.115.008623. Print 2015 Nov.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642416/

Di Milia L, Vandelanotte C, Duncan MJ. The association between short sleep and obesity after controlling for demographic, lifestyle, work and health related factors. Sleep Med. 2013 Apr;14(4):319-23. doi: 10.1016/j.sleep.2012.12.007. Epub 2013 Feb 16.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/23419528

Lucassen EA, Rother KI, Cizza G. Interacting epidemics? Sleep curtailment, insulin resistance, and obesity. Ann N Y Acad Sci. 2012 Aug;1264:110-34. doi: 10.1111/j.1749-6632.2012.06655.x. Epub 2012 Jul 24.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418485/

Markwald RR, Melanson EL, Smith MR, et al. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences of the United States of America. 2013;110(14):5695-5700. doi:10.1073/pnas.1216951110.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3619301/

McHill AW, Wright KP Jr. Role of sleep and circadian disruption on energy expenditure and in metabolic predisposition to human obesity and metabolic disease. Obes Rev. 2017 Feb;18 Suppl 1:15-24. doi: 10.1111/obr.12503.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/28164449

Patel SR, Hu FB. Short sleep duration and weight gain: a systematic review. Obesity (Silver Spring). 2008 Mar;16(3):643-53. doi: 10.1038/oby.2007.118. Epub 2008 Jan 17.
LINK: http://onlinelibrary.wiley.com/doi/10.1038/oby.2007.118/full

Shlisky JD, Hartman TJ, Kris-Etherton PM, Rogers CJ, Sharkey NA, Nickols-Richardson SM. Partial sleep deprivation and energy balance in adults: an emerging issue for consideration by dietetics practitioners. J Acad Nutr Diet. 2012 Nov;112(11):1785-97. doi: 10.1016/j.jand.2012.07.032.
LINK: https://www.ncbi.nlm.nih.gov/pubmed/23102177/

Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. 2004 Dec;1(3):e62. Epub 2004 Dec 7.
LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC535701/