People with short sleep duration tend to weigh significantly more than those who get adequate sleep .
In fact, short sleep duration is one of the strongest risk factors for obesity.
In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively .
The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise .
If you’re trying to lose weight, getting quality sleep is absolutely crucial.
Short sleep duration is associated with a drastically increased risk of weight gain and obesity, in both children and adults.
Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more calories.
Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation .
This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite .
Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.
Sleep is important for various aspects of brain function.
This includes cognition, concentration, productivity and performance .
All of these are negatively affected by sleep deprivation.
A study on medical interns provides a good example.
Interns on a traditional schedule with extended work hours of more than 24 hours made 36% more serious medical errors than interns on a schedule that allowed more sleep .
Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication .
On the other hand, good sleep has been shown to improve problem-solving skills and enhance memory performance of both children and adults .
“Good sleep can maximize problem-solving skills and enhance memory. Poor sleep has been shown to impair brain function”.
Sleep has been shown to enhance athletic performance.
In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times and mental wellbeing .
Less sleep duration has also been associated with poor exercise performance and functional limitation in elderly women.
A study in over 2,800 women found that poor sleep was linked to slower walking, lower grip strength and greater difficulty performing independent activities .
“Longer sleep has been shown to improve many aspects of athletic and physical performance”.