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Between work, social obligations, and going to the gym, it can be hard to fit in a good night’s sleep. Even partial deprivation (less than 6 hours per night), can be more harmful than just feeling tired and groggy. It has been linked to increased weight gain and decreased muscle mass. Sleep is necessary for a variety of biological functions and plays a role in regulating appetite, cognitive function, hormonal balance, and blood pressure.
During sleep, the body secretes growth hormone, which helps metabolize fat and regulate blood sugar. Sleep loss also decreases growth hormone, testosterone, and thyroid hormones, causing protein breakdown which also affect insulin and blood sugar. Sleep loss can increase levels of cortisol, a stress hormone that causes the body to store fat and increase glucose. Also, because cortisol favors fat storage, even if you’re burning more calories than you’re eating, any weight loss that may happen will likely come from muscle. Sleep is also important to muscle maintenance and recovery from exercise or injury.
If you’re running on very little sleep, you may notice your appetite increase. That’s because sleep deprivation also increases ghrelin, the hormone that tells you to eat, while decreasing leptin, a hunger hormone that tells your brain you’re full.
Large population studies done around the world show an association between more sleep and lower body mass index (BMI). This is because sleep deprivation increases appetite and cravings for high-fat and high-carb foods.
You don’t have to be chronically sleep deprived for this to happen either. A sleep debt of two hours a night for just a week can pose a risk to your health and increase your chances of fat gain and muscle loss.
Get at least 7 continuous hours, preferably 8-9:
.
