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Sleep deprivation and weight gain–what’s the link?

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Document Type: MS Word

Word Count: 1,176

# of References: 10

Release Date: Feb 16, 2017

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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.

Subsections of the article:

  • 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

Click to view references


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LINK: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3227713/

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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

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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.
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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.
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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.
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