How important is sleep in helping you lose weight or maintain a healthy weight? A study published in Nature this month sheds some light on how decreased sleep impacts our weight. It finds that sleep deprivation makes you physically cold and deregulates your appetite axis. The study took 9 men and had them sleep for only 3.5 hours for three consecutive nights followed by a 7 hour sleep recovery. They crossed them over with a normal sleep schedule. They measured energy expenditure, metabolism, hunger, hormones, and body temperature during the different periods.

srep39640-f4-2

Sleep Deprivation Does Not Slow You Down

The study found that total energy expenditure did not change during sleep deprivation. As a matter of fact, it increased by 2%. So in 24 hours you are essentially doing about the same work (i.e burning the  same calories) but sleeping 3.5 hours less.This means that changes in expenditure (i.e being less active or having a slower metabolism) does not explain why we gain weight when we sleep less.

Decreased Sleep Lowers Your Body Temperature

I always wondered why I felt cold while doing my overnight call shifts and now I know.  Not getting enough sleep turns down your thermostat for up to 48 hrs. A decrease in core body temperature does lead to small fat accumulation over time. It also likely makes it harder to get into a fat burning state. When your chronically sleep deprived these small thermoregulatory changes can add up to work against your ability to keep the weight off.

Sleep Deprivation Decreases Your Appetite Hormones

Two important appetite hormones PYY and GLP-1 decrease by 12-23% with sleep deprivation and PYY stays lower even after catching up on sleep. GLP-1 helps you feel full and PYY acts to reduce appetite. Hence, it is not surprising that people in the study had much higher hunger scores and harder time feeling full on 3.5 hrs of sleep.

screen-shot-2017-01-25-at-12-54-32-pm
Study Link

The Weight of Your Brain

In this study, sleep loss leads to a decrease in core body temperature, PYY, and GLP-1 which translates into an increase in hunger, a decrease in fullness, and an increase in food intake and weight.  What is interesting is core body temperature, PYY, and GLP-1 are all partly regulated in the hypothalamus adding to mounting evidence that increased weight or obesity may be caused by a neural-chemical imbalance.  Hence, it is no surprise that in our fast-paced sleep-deprived world losing weight and keeping it off requires a nonstop cognizant and observant effort. This is what we are trying to build at Enara Health. Adding comprehensive sleep monitoring and coaching is definitely one of our top clinical priorities for late 2017.

201202-ifj-sidebar-7
The impact of sleep deprivation on the hypothalamus leads to major health consequences

 

This article is part of our clinical studies series. Once a week Enara Health takes a deeper look at a clinical study or article. 
Posted by:Dr. Rami Bailony

Dr. Bailony completed his medical school and internal medicine training from UCSF. Thereafter, he went on to complete a fellowship in Healthcare Innovation with Medicine X at Stanford University where he focused on behavioral change, obesity and diabetes management. From there he went on to co-found Enara Health and Enara Health Group which uses online and mobile platforms to provide clinical programs for obesity and type II diabetes.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s