• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best Bodybuilding Supplements
      • Best Supplements for Weight Loss
      • Best Creatine
      • Best BCAAs
      • Best Multivitamin for Men
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Athletic Greens AG1 Review
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Plates
      • Best Weight Benches
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Home Gym Machines
      • Best Resistance Bands
      • Best Cable Machines
      • Best Trap Bars
      • The Best Pull-Up Bar
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
    • Certifications
      • ISSA Review
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Sleep Loss Favors Weight Gain

Researchers measured biochemical, physiological, and behavioral responses to food after depriving participants of sleep. The results they found were sobering.

Written by Andy Peloquin Last updated on August 14, 2017

Much to the irritation of my wife, I like to keep to a regular sleep schedule. I’m asleep before 11 PM every night and up at 6 AM every morning. Even on the weekends, I still end up sleeping around this same time. Thankfully, I’ve got expert opinion backing me up on the importance of a regular sleep schedule.

According to a new study from the Uppsala University in Sweden, a lack of sleep can have a direct influence on your waistline. Insufficient sleep can lead to adverse metabolic effects, including obesity.

The Swedish researchers conducted multiple human studies into the consequences of sleep loss on energy metabolism. They measured biochemical, physiological, and behavioral responses to food after depriving participants of sleep. The results they found were chilling.

People suffering from sleep loss tend to consume more calories, experience more pleasure from food, prefer larger portions, and tend to be more impulsive with their eating and food choices. Not only that, but they expend less energy during the day.

Sleep loss changes the hormonal balance, decreasing the production of satiety hormones (leptin or GLP-1) and increasing hunger hormone production (ghrelin). Sleep loss also raises endocannabinoid levels, which can stimulate an increase in appetite. The gut bacteria are also affected by a lack of sleep, leading to a decrease in metabolic efficiency. Finally, the body is less sensitive to insulin when it’s running on less than a full night of sleep.

Sleep schedules are necessary because of the circadian rhythm, the 24-hour cycle of sleep and wakefulness that is affected by sunlight, exercise, food, temperature, and sleep patterns, among other things. With a regular sleep schedule, your body acclimates to getting a certain number of hours of rest per night. You can essentially train your body to sleep anywhere from 5 to 8 hours a night just by going to bed and getting up at the same time.

The author of the study, Dr Christian Benedict from Uppsala University, Sweden, remarks, “Since perturbed sleep is such a common feature of modern life, these studies show it is no surprise that metabolic disorders, such as obesity are also on the rise.”

Although Dr Benedict’s work has shed light on how short periods of sleep loss can affect energy metabolism, longer-term studies are needed to validate these findings. The group are now investigating longer-term effects and also whether extending sleep in habitual short sleepers can restore these alterations in appetite and energy metabolism.

Dr Benedict adds, “My studies suggest that sleep loss favors weight gain in humans. It may also be concluded that improving sleep could be a promising lifestyle intervention to reduce the risk of future weight gain.”

Reference:

1. Benedict, Christian. “Candidate Mechanisms Underlying the Association between Poor Sleep and Obesity,” May 3, 2017. doi:10.1530/endoabs.49.S28.1.

Andy Peloquin

About Andy Peloquin

Sports and exercise have always been a huge part of my life. I played my first basketball game at age 6, and have tried just about every sport on the planet -- save golf and croquet. Being a large, hefty lad (currently standing at 6' 6" and weighing 275 lbs), I am passionate about weights, cycling, running, sprint training, and practicing martial arts. I'm currently a green belt in Karate, Taekwondo, Hapkido, and kickboxing, and work hard to take my skills to the next level. Fitness and health are my passion, and I love writing and sharing what I know. I am a certified Professional Trainer and always looking for ways help others meet their health and fitness goals.

View All Articles

Recommended Articles

Social Media Fire: Gyms and Butt Pics
growmusclesprimer1
The Ultimate Guide to Muscle Gain and Hypertrophy
Analyzing High Versus Low-Load Resistance Training Methodologies
euphorichiitworkouts
HIIT: Work Through the Pain to Reach Euphoria

Primary Sidebar

Latest Articles

Hafthor Björnsson Puts Powerlifting on Pause for Return to Strongman Competition

Best Budget Barbells of 2023 for CrossFit, Powerlifting, and More

Derek Lunsford Crushes Chest and Ab Training 6 Weeks Out From 2023 Mr. Olympia

Best Cable Machines for Home Gyms of 2023 (Wall-Mounted, Compact, Budget-Friendly)

Latest Reviews

The Best Pull-Up Bar of 2023, According to a Strength and Conditioning Coach

Best Pea Protein Powders for Weight Loss, Muscle Building, and More (2023)

Three weight vests on a red background

Best Weighted Vests for CrossFit, Running, Walking, and More (2023)

Three types of gym flooring on a red background

Best Home Gym Flooring Options for Over Carpet, Concrete, and More (2023)

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2023 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About