Research from Columbia University’s Vagelos College of Physicians and Surgeons highlights the potential consequences of even mild, chronic sleep deprivation on weight gain. While previous studies primarily examined severe sleep deprivation, this study investigates the effects of reduced sleep in more realistic scenarios, where individuals sleep just five to six hours a night.
Read More
The study indicates that approximately 30% of adults experience chronic mild sleep deprivation, which may contribute to increased appetite and overeating. Professor Marie-Pierre Santonju emphasized that addressing sleep should be part of a broader strategy to mitigate weight gain and prevent obesity-related diseases like heart disease and diabetes.
The research involved 95 adults, all with cardiovascular and metabolic risks, who usually obtained at least seven hours of sleep. For six weeks, these participants delayed their bedtime by 90 minutes, which resulted in an average sleep reduction of about 80 minutes per night. During this phase, participants’ weight increased by an average of 0.45 kg compared to their normal sleep schedule. Lead author Faris Zuraikhat noted the significance of this weight gain occurring within just six weeks, suggesting that over a year, the impact could be more pronounced.
Additionally, the study observed that participants' sedentary behavior increased, with an average of 17 more minutes spent sitting daily during the sleep-restricted period. Notably, sedentary time rose by nearly 30 minutes for men and postmenopausal women, indicating that longer waking hours did not correlate with increased physical activity.
Interestingly, levels of leptin, a hormone that suppresses appetite, were higher during the sleep-restricted period, contradicting previous theories that changes in appetite hormones lead to overeating. Further investigations showed that in women at high risk for cardiovascular diseases, reduced sleep had raised insulin resistance, a precursor for type 2 diabetes.
The findings underscore how mild sleep deprivation can adversely affect weight, activity levels, and appetite-regulating hormones. Santonju noted the need for additional research to explore how improving sleep duration might benefit those who are chronically sleep-deprived, particularly concerning weight management and the prevention of lifestyle-related diseases.