When your sleep is disrupted and you sleep poorly, you can be predisposed to weight gain and changes in appetite. Poor sleep is becoming an increased problem in today’s busy culture, with sleep deprivation affecting a third of Americans. Unfortunately, besides making you tired, this disrupted sleep can also make you fat. Studies, including one from the University of Chicago, have shown that sleep deprived individuals choose larger portions and are more impulsive.
There are various theories about the cause of increased weight gain from sleep deprivation, including appetite changes and an altered metabolism. Research has actually shown that hormones change, shifting from those that promote fullness to those that promote hunger.
Besides the increase in the hunger hormone, ghrelin, which has been noted in older studies about sleep deprivation and weight gain, the results of the Chicago study also showed a 33 percent increase in 2-AG, a component of the endocannabinoid system, similar to the active ingredient in marijuana, that makes eating even more pleasurable. The healthy, lean, young adults in this study who received only 4.5 hours of sleep a night compared to a normal 8.5 hours, actually chose foods with 50% more calories and twice as much fat. Skimping on sleep made it more difficult for these young people to resist poor food choices, like cookies and chips. They also reported an increase in hunger and would overeat, even though they had already consumed a large meal, especially after lunch, because the 2-AG levels peaked around 2PM and stayed high until 9PM.
People who are sleep deprived may eat more and be less able to resist sugary, fatty, and salty foods and snacks, which can result in more weight gain. Working on improving sleep could be a simple remedy.