Why sleep is such an important factor in weight management - Michelle Smit (Paladin Biokineticists)

Ever wondered why you are constantly hungry and craving unhealthy calorie loaded foods, the day after a restless night’s sleep? The answer is actually quite simple. Increased evidence shows that sleep has a direct influence on eating behaviours. Excess body weight, poor diet quality and increased food intake, are all associated with short sleep duration, poor sleep quality and later bed times.  There may also be bidirectional effects between weight gain and increased sleep, such as insufficient sleep causing weight gain and obesity, and obesity in turn causing insufficient sleep, hence creating a setting for a vicious cycle.

The relationship between sleep and weight gain is complex and involves the hormones leptin and ghrelin. Leptin, which is produced in fat cells, is responsible for the satisfied feeling experienced after a meal; thus signalling to the body that sufficient food has been ingested. Ghrelin, which is produced in the stomach and pancreas, does exactly the opposite and signals to the brain that it is time to eat. The body regulates leptin and ghrelin during periods of sleep.

Thus inadequate sleep leads to high levels of ghrelin in the body, and constant hunger. It furthermore causes low levels of leptin in the body, leading to an unsatisfied feeling, even after a meal. Adequate sleep helps the body maintain proper levels of these hormones. It is thus evident that sleep has a direct influence on eating patterns.

So how many hours of sleep is sufficient? Research shows that between 7 and 9 hours of sleep is needed for optimal brain function, but between 8 and 10 hours is needed for optimal weight management.

The moral of the story is that for optimal weight management sleep is just as important as exercise and a balanced diet, so pull those pillows closer and enjoy a good nap.   

Michelle obtained her degree in human movement sciences at the University of Potchefstroom and her BSc honours degree in Biokinetics at the University of Zululand. 

She has a keen interest in orthopaedic rehabilitation, particularly the shoulder joint, as well as chronic disease managemen/ rehabilitation and enjoys working with people of all ages. 

She enjoys netball and swimming and working with athletes on any level. 

Michelle can be contacted on 084 579 3174 or michellesmit@kinetics.co.za