Monday, May 14, 2018

Sleep Extension And Your Diet


The Study
Forty-two short sleepers (5 to <7 hours per night) were randomized to either a sleep extension or control group. The sleep extension group received a behavioral consultation designed to increase sleep duration. The trial lasted for 4 weeks and dietary intake was measured with a 7-day food diary.  

Post intervention, the sleep extension group significantly increased their sleeping period by 47 minutes per night. By the end of follow-up, the sleep extension group significantly reduced their intake of added sugars when compared to the control group (-9.6 grams/day vs. +.7 grams/day).  American Journal of Clinical Nutrition 2018; 107:43.

Take Home Message
There have been a ton of studies published in the last 10 years on sleep deprivation and weight gain. There is evidence that leptin levels drop and ghrelin levels rise with short sleep. The hormone leptin influences metabolism and the hormone ghrelin influences hunger. Therefore, if you are not sleeping enough, your metabolism will slow down and your hunger will increase. This is not a good combination for those trying to manage their weight. This study shows that getting enough sleep may help you improve the quality of your diet as well. Make sure you get at least 7 hours of sleep each night.

1 comment:

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