How Lack of Sleep and Weight Gain are Linked (Tips to Beat Belly Fat)

by Sunwarrior February 27, 2012

Sleep isn't just about feeling rested; it’s an important factor in managing weight, strengthening immunity, and preventing pain disorders. Modern life tends to prioritize productivity over rest, but this imbalance may have a direct impact on our health.

The Importance of REM Sleep

It is during REM sleep (deep sleep) that the body produces growth hormones which speed the absorption of nutrients and amino acids into your cells and aid the healing of tissues throughout your entire body. Melatonin, often called the sleep hormone, is also produced during sleep.

This hormone inhibits tumors from growing, prevents viral infections, stimulates your immune system, increases antibodies in your saliva, has antioxidant properties, and enhances the quality of sleep.

Does Lack of Sleep Lead to Weight Loss or Weight Gain?

In many cases, lack of sleep contributes to weight gain rather than weight loss. When sleep is reduced, some studies suggest that cortisol levels rise, promoting stress and increasing cravings for high-carb, calorie-dense foods. This combination may make it difficult to manage weight, leading to gradual weight gain over time.

Can Lack of Sleep Cause Belly Fat?

Increased fat storage, particularly around the belly, has been associated with a lack of sleep. This might be due to hormonal imbalances that can occur when sleep is disrupted, potentially leading to insulin resistance.

The Best Time to Sleep for Weight Loss

Optimal sleep for weight loss aligns with natural circadian rhythms. Allowing your body to rest and repair, going to bed between 10 pm and midnight can help manage hormone levels that may influence hunger and metabolism.

How Many Hours of Sleep Are Needed to Gain Weight?

For those trying to gain weight in a healthy way, many experts recommend sleeping around 7 to 9 hours each night. Insufficient sleep could lead to hormonal shifts that might increase stress and reduce muscle repair, potentially affecting weight gain efforts.

Top Tips for Achieving Quality Sleep During Weight Loss

Maintain a regular sleep routine:

Going to bed and waking up at the same time each day may help support your body’s internal clock.

Create a calming bedtime routine:

Steer clear of electronic devices for at least 20-30 minutes before bedtime to promote relaxation and reduce blue light exposure.

Eat a light, balanced dinner:

A meal rich in protein and fiber can help stabilize blood sugar levels and might prevent late-night hunger pangs.

Avoid late-night snacks:

Eating too late may interfere with your body’s ability to fully rest, affecting fat metabolism.

Keep your bedroom cool:

A room temperature between 60-68°F is generally considered optimal for a restful night's sleep.

The Best Time to Sleep for Effective Weight Loss

Falling asleep between 10 pm and 11 pm is ideal for both overall health and weight loss. This period may align with the body’s natural melatonin production, helping you fall into deeper, restorative sleep.

The Impact of Sleep on the Immune System

It seems obvious, but the immune system performs better when the body is properly rested. Sleep researchers at the University of Chicago exposed sleep-deprived students (allowed only 4-6 hours of sleep per night for 6 nights) to the flu vaccine; their immune systems produced only half the normal number of antibodies in response to the viral challenge.

Research recently published in Cellular Physiology demonstrated that sleep deprivation can aggravate chronic inflammation by altering the production of the bone marrow. Tired bodies simply do not produce enough white blood cells to properly fight infection.

Hormonal and Metabolic Effects of Sleep Deprivation

Levels of cortisol (a hormone associated with stress) rose, and the sympathetic nervous system became active, raising heart rates and blood pressure. Subjects also showed insulin resistance, a pre-diabetic condition that affects glucose tolerance and produces weight gain.

When restricted to only 4 hours of sleep a night, an 18-year-old will function like a 60-year-old in terms of their ability to metabolize glucose. Sleep deprivation will increase carbohydrate and junk food cravings. Those subjects deprived of sleep had reduced levels of leptin, a molecule secreted by fat cells that acts in the brain to inhibit appetite. Researchers believe that sleep deficit may be responsible in part for the obesity epidemic in the United States.

The Benefits of Sufficient Sleep

People who get enough sleep (about 7-9 hours a night) have a much higher productivity level, have more energy throughout the day, and experience far less stress. Sleep is crucial for concentration, memory formation, and repairing and rejuvenating the cells of the body. Both mentally and physically, a good night's sleep is essential for your health and energy.

Sleep and Physical Pain

Recent research from Norway indicates a “strong association between sleep disturbance and fibromyalgia risk in adult women," according to study researcher Paul Mork, PhD, associate professor in the department of human movement science at the Norwegian University of Science and Technology in Trondheim, Norway.

Fibromyalgia is a disorder that causes pain and tender points throughout the body. Women, especially those with the most severe sleep complaints, had a greater chance of developing fibromyalgia. The exact cause of this association is unexplained, but the results are compelling. Sleep is essential to combating physical pain.

The Dangers of Sleep Deficit

Sleep deficit is not only a personal problem, but sleep deprivation can also be dangerous. Even small losses in sleep can cause cognitive deficiency. A study done at the University of Utah showed that in driving simulations, the incidence of accidents increased progressively as total sleep decreased.

In fact, drowsy driving was equally dangerous to drunk driving. In high-order cognitive tasks, sleep-deprived people performed as poorly or worse than intoxicated people.

Sleep Deprivation in Children

Children are especially affected by sleep deprivation. Contrary to what one might expect, the results of sleep deficit in children are irritability and hyperactivity.

With all the school and athletic activities starting earlier and ending later, children are becoming sleep-deprived. Many children are on drugs that promote wakefulness, like Ritalin, for hyperactivity when all they may need is proper sleep.

Quick Tips for Better Sleep

If you are having trouble sleeping, try some of these quick tips:

Set a regular bedtime. Go to bed at the same time every night.
Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm.
Nap to make up for lost sleep. If you need to make up for lost hours, opt for a daytime nap rather than sleeping late.
Fight after-dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep.
Take a high-protein drink a couple of hours before you go to sleep. Sunwarrior’s Warrior Blend can provide the L-tryptophan needed for your melatonin and serotonin production.
Create as much darkness as possible in your bedroom.
Sleep in a cool room—research shows that sleeping in a room that is between 60 to 68 degrees will give you the highest quality sleep. A bedroom that is too hot or too cold can interfere with quality sleep.
Before bed, avoid overstimulating movies like horror flicks or high-suspense action. Watch or read material that is calming and will help you relax.
Avoid caffeine and stimulants like drugs and alcohol—they will keep you from reaching the REM healing sleep that your body needs to clean and rejuvenate.

You can also use supplements such as magnesium.

The Need to Reclaim Our Sleep

Lack of sleep has become the hallmark of modern society. Life is no longer a rhythm but a regimen. Sunrise and sunset have become incidental rather than essential to the day. That is not how we were meant to live.

It’s time to synchronize ourselves with the circadian cycles and take back our bedtimes. We will be healthier, stronger, more productive, and happier. I know it’s a big decision, so my advice is—Sleep on it. Things will look better in the morning.