Studies show an association between short sleep duration and increased risk of obesity.
Each hour of reduction in sleep compared to 7 hours of sleep increased obesity risk by 9%!
(Zhou et al., 2019).
There's a few potential reasons/explanations for this:
1️⃣ Short sleep duration may stimulate hunger through effects on appetite-regulating hormones. (Ghrelin / Leptin)
2️⃣ Reduced sleep enhances the neuronal centers in the brain associated with pleasure and reward, leading to eating more energy dense food.
3️⃣ Increased time awake = more time to eat.
A randomized controlled trial investigated if increasing sleep duration in a real-life setting reduces energy intake.
(Tasali et al., 2022)
Participants with 6.5 hours or less sleep were randomized into one of two groups.
1️⃣ Sleep extension – Increased sleep duration to 8.5 hours.
2️⃣ Control Group – Continued with usual sleeping habits of 6.5 hours.
Participants were advised to continue with their regular daily routine without a prescribed diet or physical activity. So, they are unlikely to influence the outcome.
.. Interestingly enough, when sleep duration increased from 6.5 hours to 8.5 hours, they consumed 156 less Calories per day.
The controlled group consumed 115 more per day.
So the participants slept 8.5 hours ate 270 Calories less than the participants who slept only 6.5 hours.
Sleep duration was inversely correlated with the change in energy intake. Every hour increased in sleep duration is associated with a reduction in 162 Calorie consumption approximately! Wowza
✅Improving and maintaining a healthy sleep routine should definitely be considered as a part of a fat loss, body composition, or lifestyle change phase.