A new trial appearing in JAMA Internal Medicine.shows that by increasing sleep, we can decrease calorie intake. When people sleep less, they eat more. The mechanism of this relationship between sleepless/eat more involves -- the hormones, cytokines, and other substances that drive the sleep-hunger axis -- the relationship is clear.
Researchers led by Dr Esra Tasali at the University of Chicago studied overweight people getting less than 6.5 hours of sleep a night. They received personalised sleep recommendations (sleep extension) to boost the time spent sleeping.
The recommendations for sleep were straightforward: decreasing ambient light, creating a bedtime routine, limiting phone and TV use in bed, decreasing caffeine intake taken later in the day, and increasing exercise. Each participant was given a goal bedtime and wake-time schedule. The result was 150 calories intake less each day. Small changes in caloric intake added up over time. If this reduction in caloric intake was maintained over time, over a year just from sleeping a bit more, you would lose weight.
Sleep is good for more than just weight loss. Participants in the sleep extension arm also reported having significantly more energy during the day, were more alert, and had a better mood.
Two important messages: One: Getting more sleep is healthy. Two: Getting more sleep is possible. It's the latter that might have more impact for those who struggle to get more than six and a half hours a night. If you make a plan, you will do better. Get some rest.
