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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 consequence of a lack of sleep at night. Numerous studies show that sleep deprivation can have deleterious effects on the body and health, increasing the risk of hypertension, type 2 diabetes and obesity. Not getting enough sleep (less than 6 hours a night) can lead to weight gain.
According to the WHO (World Health Organization), lack of sleep is a cause ofobesity in both children and adults. One of the reasons we put on weight is hormonal. 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 time we spend asleep deregulates these hormone secretions, and consequently increases our appetite.
What’s more, longer wakefulness is also responsible for greater food intake, particularly snacking. Longer wakefulness increases the time available for eating. If you don’t get enough sleep for a week, you’ll have trouble regulating your appetite. In fact, if you’re on a diet and 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 when dieting.
The link between lack of sleep and emotional eating
If we sleep little at night, fatigue will set in during the day. This intense or chronic fatigue tends to lead to emotional eating. Indeed, 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).
Indeed, for most of us, this leads to sudden cravings for food. We call this emotional 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 comfort us, but also make us fatter. These food intakes do not correspond to physiological hunger, but serve to improve our emotional comfort. So it’s important to realize that a good night’s sleep will benefit us and help us avoid 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 don’t have the energy to go for a run, take a fitness class or even do the 30-minute walk recommended by health professionals.
And yet, 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’re feeling tired, the first thing to do is analyze your night’s sleep. 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 tip to find out if you’re getting enough sleep: observe the times you wake up during the week and at weekends: If there’s more than a two-hour time difference between weekdays and weekends, you’re not getting enough sleep. On weekdays, if you have trouble waking up in the morning or feel like sleeping 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 excitants after 4pm.
If you suffer from sleep disorders (insomnia, difficulty falling asleep…), 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, combat fatigue and help you 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 keep the pounds off. Anti-fatigue foods such as vitamin C-rich fruit and vegetables, oily fish, green leafy vegetables, oilseeds and dried fruits such as goji berries will help you fight against energy dips.
As for physical exercise, it promotes the production and release of hormones and neurotransmitters such as dopamine, endorphin, noradrenaline and testosterone, which help combat fatigue thanks to their euphoric, energizing and relaxing effect. Moderate-intensity physical exercise will have a boosting effect on your body and your weight. What’s more, sport also helps you sleep well if done 2 to 4 hours before bedtime.
What are the causes of weight gain?
