Posted on: Saturday, December 18, 2004

PRESCRIPTIONS
Lack of sleep tips scale toward weight gain

What role does sleep play in our weight?

Getting too little sleep on a regular basis can make it difficult to lose weight and may increase your risk for obesity.

Although we burn more calories when we are awake than when we are asleep, we also eat more during those extra hours we are awake. The effect of chronic sleep deprivation on the body's food-seeking circuitry offers new clues about our weight.

Losing sleep alters your metabolism in a way that sets the stage for weight gain.

Researchers from the University of Chicago Sleep Lab found that too little sleep over just a few consecutive days caused an increase in the appetite-stimulating hormones in the body and caused volunteers to crave more food.

A blood protein called leptin suppresses our appetite. This study found that sleep deprivation decreases the amount of leptin in the blood. Lower leptin levels lead to more hunger. Sleep deprivation also raises levels of grehlin, a substance makes people want to eat.

In another study, Researchers at Columbia University looked back at sleep patterns and obesity rates among participants in the government's National Health and Nutrition Examination Survey. They examined the records of 6,115 adults. Those who slept seven to nine hours were considered normal sleepers.

Here is a summary of their findings:

• People who sleep four hours a night or less are 73 percent more likely to be obese than those who sleep the recommended eight hours.

• Those who get five hours of sleep are 50 percent more likely to be obese.

• Those who sleep six hours were 23 percent more likely to be obese.

The researchers point out that these results show an association but do not "prove cause and effect."

Factors such as physical activity, depression, and gender were not considered in this study.

A Swedish study found that less sleep was linked to a higher body mass index, which typically correlates with excessive body fat.

The sleep/eating connection to obesity gives us another tool to use to help people lose weight. However, for some, obesity is more complex than simply looking at the amount of sleep we get. Even so, there is no denying that getting sufficient sleep is a good idea.

Instead of spending late nights trying to complete holiday projects, while munching on those holiday cookies sitting on the counter, try going to sleep.

Laurie Steelsmith is a naturopathic physician and licensed acupuncturist in Honolulu. Reach her and see her past columns at www.drlauriesteelsmith.com. This column is for information only. Consult your health provider for medical advice.