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Certain emotional states, such as fatigue, can often trigger us to eat even when we’re not truly hungry. Being tired and sleep deprived disrupts our eating patterns and internal clocks, consequently promoting weight gain. Keep reading to find out why sleep deprivation is one of the main causes of weight gain.
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Why does lack of sleep make you gain weight?
Sleep deprivation and weight gain
Being tired during the day is often the result of a lack of sleep at night. Numerous studies show that lack of sleep can have harmful effects on the body and health, increasing the risk of hypertension, type 2 diabetes and obesity. If you don’t get enough sleep (less than 6 hours a night), you put on weight.
According to the WHO (World Health Organisation), lack of sleep is a cause ofobesity in children and adults. One of the reasons we put on weight: hormonal changes. At night, to resist fasting, our metabolism secretes the satiety hormone leptin. During the day, to keep us awake, the body produces the hunger hormone ghrelin. Reducing the amount of sleep we get will disrupt these hormone secretions and, as a result, increase our appetite.
What’s more, the longer we’re awake, the more food we eat, and the more we nibble. Longer wakefulness increases the time available for eating. A person who doesn’t sleep enough for a week will find it difficult to regulate their appetite. What’s more, if you’re on a diet and you don’t see any effect on the scales, you might wonder about the length of your nights. A sleep specialist points out that “when you don’t get enough sleep, you lose more muscle than fat”. Hormonal changes have an impact on fat loss during a slimming diet.
The link between lack of sleep and emotional eating
If we get little sleep at night, fatigue will set in during the day. This intense or chronic fatigue tends to lead to emotional eating. In fact, some people react to fatigue, whether physical or mental, in the same way as when they are overwhelmed by their emotions (stress, anxiety, depression, anger).
For most of us, this leads to sudden cravings for food. This is known asemotional eating. The food we eat at these times is supposed to reassure and comfort us. But when we’re tired, we’re more likely to reach for richer, higher-calorie foods that may comfort us, but above all put on weight. These food intakes do not correspond to physiological hunger, but serve to improve our emotional comfort. So it’s important to realise that a good night’s sleep will benefit us and prevent compulsive eating.
The link between lack of sleep and sedentary lifestyle
We’re entering a vicious circle! When we’re tired, we can’t exercise because our metabolism is exhausted. We no longer have enough energy to go for a run, go to a fitness class… or even take the 30-minute walk recommended by health professionals.
Lack of exercise reduces metabolism and energy expenditure. A sedentary lifestyle encourages weight gain. So it’s vital to get a good night’s sleep so you have more energy during the day, which will enable you to take part in sport, exercise or even get your body moving more easily.
How can you avoid gaining weight when you’re sleep deprived?
A healthy lifestyle is crucial to avoid gaining weight!
Try to have healthy sleep habits to avoid putting on weight
When you feel tired, the first thing to do is toanalyse your night’s sleep. You should be aware that it only takes two short nights to throw your body out of kilter.
So to avoid putting on weight, you need to sleep well! Here’s a little trick to find out if you’re getting enough sleep: look at the times you wake up during the week and at weekends: If there’s more than a two-hour difference between the weekend and the weekday, you’re not getting enough sleep. During the week, if you have trouble waking up in the morning or feel like going to sleep in the early afternoon, you probably didn’t get enough sleep at night.
So make sure you get enough sleep every day, at least 6 hours a night. Re-establish good sleep hygiene: adopt fixed bedtime and wake-up times, avoid screens 30 minutes before bedtime and avoid stimulants after 4pm.
If you suffer from sleep problems (insomnia, difficulty falling asleep, etc.), don’t hesitate to consult a specialist. You can also opt for light therapy sessions at home. Light therapy is a natural, effective solution with no side effects. It will give you more energy during the day, help you fight fatigue and sleep better.
Eat well and keep active to maintain a healthy weight, even if you’re tired
When you’re tired, it’s best to eat a healthy, balanced diet to avoid piling on the pounds. It’s important to focus on anti-fatigue foods: fruit and vegetables rich in vitamin C, oily fish, green leafy vegetables, oilseeds, dried fruit such as goji berries, etc., which will help you to fight against low energy levels.
As for physical exercise, it will encourage the production and release of hormones and neurotransmitters such as dopamine, endorphin, noradrenaline and testosterone, which will help to combat fatigue thanks to their euphoric, energising and relaxing effect. Moderate-intensity physical exercise will have a boosting, feel-good effect on your body and your weight. What’s more, sport also helps you sleep well if you do it 2 to 4 hours before going to bed.
