Sleep needs vary across ages and are especially impacted by lifestyle and health. Researchers cannot pinpoint an exact amount of sleep need by people at different ages. However, sleep requirements vary from person to person even in the same age group.
There is a big difference between the amount of sleep one can get by on and the amount one needs to function optimally. For instance, if one is able to operate on six or seven hours of sleep doesn’t mean one wouldn’t feel a lot better and get more done if one spends an extra hour or two in bed.
The new recommendations of the daily sleep requirements for adults by the National Sleep Foundation include:
- Younger adults (18-25) – Sleep range is 7-9 hours
- Adults (26-64) – Sleep range is 7-9 hours
- Older adults (65+) – Sleep range is 7-8 hours
New born babies, infants, toddlers, children and teenagers have more daily requirements of sleep, which vary depending on their age.
Sleep deprivation occurs when an individual gets less sleep than they need to be attentive and alert. People vary in how little sleep is needed to be considered sleep-deprived. Some people such as older adults seem to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.
Science has linked sleep deprivation with all kinds of health problems, from weight gain to a weakened immune system. Observational studies also suggest a link between sleep deprivation and obesity. Similar patterns have also been found in children and adolescents.
The following mechanisms have been found to underlie the link between sleep deprivation and weight gain –
Increase in ghrelin level –
In a research published in the Journal of Sleep Research in Sep. 2008, it has been found that a single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal weight healthy men, whereas morning serum leptin concentrations remain unaffected. Thus, the results provide further evidence for a disturbing influence of sleep loss on endocrine regulation of energy homeostasis, which in the long run may result in weight gain and obesity.
Ghrelin is a hormone produced in the gut and is often termed the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating calorie intake and body fat levels.
Interference in carbohydrate metabolism –
Sleep deprivation interferes with the body’s ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and greater body-fat storage. In one experiment, scientists disrupted participants sleep just enough to keep them from entering deep sleep but not enough to fully wake them. After these nights of deep-sleep deprivation, the subjects’ insulin sensitivity and glucose tolerance went down by 25 percent.
Reduction in growth hormone –
Sleep deprivation reduces levels of growth hormone – a protein that helps regulate the body’s proportions of fat and muscle. Experts estimate that as much as 75 percent of human growth hormone is released during sleep. Deep sleep is the most restorative all stages of sleep. During this stage of sleep, growth hormone is released and works to restore and rebuild our body and muscles from the stresses of the day.
Increase in cravings for high-calorie junk food –
Sleep deprivation even for one night creates pronounced changes in the way our brain responds to high-calorie junk foods. On days, when people don’t have proper sleep, fattening foods like potato chips and sweets stimulates stronger responses in a part of the brain that helps govern the motivation to eat. But at the same time, they experience a sharp reduction in activity in the frontal cortex, a higher-level part of the brain, where consequences are weighed and rational decisions are made.
Increase in cortisol –
Researchers have found that sleep deprivation increases the level of cortisol hormone and other markers of inflammation.
Decrease in resting metabolic rate –
There is evidence indicating that sleep deprivation may lower the resting metabolic rate of the body. It is the number of calories our body burns when we’re completely at rest. It’s affected by age, weight, height, sex and muscle mass. This needs further validation but one contributing factor seems to be that poor sleep may cause muscle loss.
The bottom line –
Besides, eating right and exercising regularly, getting quality sleep is an important part of weight maintenance. Therefore, establishing healthy sleep habits can help our body maintain a healthy weight.
Author: Doctor Pran Rangan
I am a physician with an expertise in writing articles on health related topics. My areas of special interest are cardiology, diabetes and exercise and fitness. I also write articles on spirituality.
Sleep deprivation is a well-known factor that can affect a person’s physical and mental health. In recent years, studies have also found that it can play a significant role in weight loss. In fact, lack of sleep has been associated with weight gain, obesity, and metabolic disorders. There are several reasons why sleep deprivation may lead to weight gain. Firstly, it can disrupt the hormonal balance in the body, affecting two hormones in particular – leptin and ghrelin. Leptin is a hormone that helps regulate appetite and tells the brain when the body has had enough to eat. Ghrelin, on the other hand, stimulates appetite and promotes food intake. Lack of sleep can decrease leptin levels and increase ghrelin levels, leading to an increased appetite and overconsumption of food. Secondly, lack of sleep can also lead to an increase in cortisol levels, a hormone associated with stress. Elevated cortisol levels can lead to increased insulin resistance, which can lead to increased fat storage in the body. Thirdly, sleep deprivation can lead to fatigue, which can affect a person’s motivation to exercise or make healthy food choices. Lastly, sleep-deprived individuals may turn to quick and convenient foods that are high in calories, sugar, and fat, to give them an energy boost. In summary, sleep deprivation can have a detrimental effect on weight loss efforts. Getting adequate sleep each night, usually between 7-9 hours, is vital for overall health, including weight management. Simple changes such as establishing a sleep schedule, creating an ideal sleep environment, and avoiding electronics or caffeine before bed can improve sleep quality, thereby aiding in weight loss and contributing to overall wellness.
Are you looking to shed some pounds but can’t seem to lose weight no matter how hard you try? It could be due to sleep deprivation. Lack of sleep can wreak havoc on your hormones, specifically the ones that regulate appetite, metabolism, and energy expenditure. When you don’t get enough sleep, your levels of ghrelin, the hormone that triggers hunger, increase, while your levels of leptin, the hormone that signals fullness, decrease. This can lead to uncontrolled cravings and overeating. Moreover, sleep deprivation impairs insulin sensitivity, causing your body to store more fat and making it harder to lose weight. Therefore, it’s crucial to prioritize healthy sleep habits if you want to achieve your weight loss goals.
But don’t just take our word for it – research backs up the importance of sleep for weight loss. One study found that individuals who slept for an average of 5.5 hours per night lost 55% less body fat than those who slept for 8.5 hours per night, despite both groups following the same diet and exercise routine. Other studies have shown that sleeping less than 6 hours per night can increase your risk of obesity by up to 55%. So, why not make getting enough sleep a priority in your weight loss journey?
There are a few simple steps you can take to improve your sleep quality. Firstly, stick to a consistent sleep schedule by sleeping and waking up at the same time each day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep at night. Secondly, create a relaxing sleep environment by keeping your bedroom cool, dark, and quiet, and avoiding screens for at least an hour before bedtime. Thirdly, avoid consuming stimulants such as caffeine and alcohol close to bedtime, as they can interfere with sleep. Finally, practicing relaxation techniques such as meditation or deep breathing before bed can help calm your mind and promote restful sleep.
So, what are you waiting for? Don’t let sleep deprivation sabotage your weight loss efforts any longer. Remember, healthy sleep is important for overall wellbeing, and a key factor in reaching your desired weight. Prioritize getting enough rest and watch as your weight loss journey becomes more manageable and successful.