Lack of sleep at night can lead to weight gain, increased desire to eat, and decreased feelings of fullness. According to an alert issued by the Sleep Institute, on the occasion of World Obesity Day, which is celebrated today (4), the negative effects on the body of lack of sleep occur in people of all ages, mainly due to the liberalization of metabolism.
“It has been proven in recent years, more and more, in both children, adolescents and adults, that lack of sleep has its consequences. One of these factors is weight gain”, highlights sleep medicine specialist and researcher at Instituto do Sono, Érika Treptow.
“One of the reasons [para o ganho de peso] is that we liberate the organism. Some substances begin to be produced in an abnormal way. For example, there is a substance called ghrelin, which is associated with the need to eat, and it increases dramatically [com a falta de sono]. “Just one night we sleep a little is enough to increase this substance,” he says.
In addition to increasing ghrelin, lack of sleep can decrease production of leptin, the hormone associated with satiety, says the researcher. A study published in 2022 in the scientific journal JAMA Internal Medicineshowed that increasing sleep for 90 minutes each night was able to reduce daily caloric intake by 270 calories, which in the long term can lead to significant weight loss.
According to the researcher, lack of sleep also shortens the fasting that occurs when the body is asleep. “Those who sleep for less periods have more time, more opportunities, and more hours in which they can eat. Lack of sleep is also very tired, so a person has more difficulty exercising, for example.”
But it’s not just lack of sleep that leads to weight gain. The opposite can also happen. According to Treptow, excess fat can disrupt sleep. “When we gain a lot of weight, especially depending on where that weight is accumulating, there is a tendency to snore, sleep apnea, and lower quality sleep.”
To improve sleep, the specialist recommends, mainly, regular bedtimes. “Our body operates according to a rhythm and that rhythm is dictated primarily by our sleep and wake times, the times we eat, and the light we receive during the day.”
“All the cells of the organism work according to this rhythm. He confirms that from the moment I sleep every day at a different time, this deviation from the rhythm increases the chances of contracting the disease.”
Erica Tripto advises people not to drink or drink alcoholic beverages or stimulants around bedtime. It is recommended to have a light meal at night. “People shouldn’t take their problems to bed either. The advice we give is to keep a worry diary, where the person writes down everything they are worried about, such as emptying their head and being able to go to bed to sleep.”
According to the researcher, another important tip is to get out of bed in case a person wakes up in the middle of the night and can no longer sleep. “Have a glass of water, go to the bathroom and go back to sleep. Because frying in bed, some people say, also reduces the chance of getting a good sleep.”
A suitable environment is also recommended. The room should have low light, little noise, good temperature. “That, now in the summer, we see how sleep hurts.”
