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.
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