Poor sleep was linked to weight gain in a two-year smartphone sleep study. Researchers have found that people who don’t get enough sleep are more likely to have a higher body mass index (BMI) than people who get enough sleep. They often rely on the people’s memories to figure out how well they slept.
It used to be that sleep apps on health trackers, smartphones, and watches changed all of that. This week, in JAMA Internal Medicine, a new study looked at how well 120,000 people slept for up to two years.
The results show that people’s sleep times and patterns are very different. People with BMIs of 30 or more, which is considered over weight by the US Centers for Disease Control and Prevention, slept a little less on average and had a lot more variety in their sleep patterns, even though that’s not what the study found.
To see the effect, it didn’t take a lot of less sleep than it did before. People with BMIs over 30 only slept about a quarter of an hour less than their slimmer peers.
During the study, there were a few restrictions. Naps have been left out, and different health issues couldn’t be taken into account. People who wear wearable monitoring devices are usually younger, healthier, and from a better socioeconomic background than people who don’t wear them.
Doctor Raj Dasgupta, a sleep specialist and the affiliate programme director for the Sleep Medicine Fellowship at Keck Medicine at the University of Southern California, said: “These are very expensive units. Keep in mind that they haven’t been approved by the FDA,” he said.
Dasgupta, who was not involved in the study, said that the results would have to be confirmed by FDA-approved devices. Since the study is likely to be done on young people who are more economically well-off, does that only apply to older people who have trouble sleeping?
Dasgupta, however, said that a big plus for the study is that it kept track of people for more than two years, and the results were not “amazing.”
“Although we can’t tell which way the link goes from our study results, these findings support the idea that sleep patterns are linked to weight management and overall well-being.”
“The findings also show that it might be important to look at both how long people sleep and how they sleep on their own when looking at sleep-related health outcomes.”
Sleep and eating can be linked together.
There is a scientific reason why not getting enough sleep makes you want to eat. When you don’t get enough sleep, research has shown that levels of a hormone called ghrelin go up and another hormone called leptin goes down. In the end, there is an increase in people who are hungry.
“The “l” in leptin stands for lose: It makes you less hungry and helps you lose weight, he said. Dasgupta said that the “g” in ghrelin stands for “achieve.” This fast-acting hormone will make people more hungry, which will make them lose weight.
Another reason we gain weight is because of a body system called the endocannabinoid system. This system is very old, and it helps us stay healthy. Endocannabinoids connect to the same receptors as the active ingredient in marijuana, which, as we all know, can make us want to eat.
It’s not like when you don’t get enough sleep, you don’t say things like “Oh, I need some carrots,” says behavioural neuroscientist Erin Hanlon, who studies the link between mind techniques and habits at the College of Chicago.
“You want sweets, salty, and starchy things,” she said. “Do you need these chips? Do you want a cookie? Do you need something sweet?”
A 2016 study by Hanlon compared the levels of 2-AG, one of the most common endocannabinoids, in people who got at least eight hours of sleep for four nights to people who only got 4.5 hours.
People who didn’t get enough sleep reported bigger increases in hunger and hunger pangs and higher levels of 2-AG in the afternoon than people who got enough sleep. The people who didn’t get enough sleep also had a hard time controlling their cravings for high-carb, high-calorie snacks.
Improve your sleep.
Need help controlling your desire to eat? We can help you. In your 20s or 30s, you might be told to get between seven and 10 hours of sleep every night.
In some studies, getting less has been linked to high blood pressure, a weak immune system and weight gain. This can lead to diabetes, stroke, heart problems, dementia, and some cancers if you don’t get enough exercise.
It’s best to sleep for seven to 10 hours a night, stay in bed at the same time every day, and get up at the same time every day, even on the weekends, experts say.
As a way to get better sleep and be healthier, you should work out every day. People who exercise for 30 minutes will be less stressed and their blood pressure will go down. They will also be more sensitive to insulin, and they will be able to sleep better that night.
You, too, can prepare your mind to get more restful sleep by taking a few simple steps:
During the day, try to get a lot of exposure to natural light. This can help you keep your circadian rhythm in check.
After 3 p.m., don’t drink coffee or tea, and don’t eat fatty foods before going to bed.
A bedtime routine that you can follow every night will help you get ready to go to sleep. It’s good to take a warm bath, read a book, listen to soothing music, meditate, or do gentle stretches.
Make sure that your mattress and pillows are comfortable, and that the room isn’t too hot or too cold: Between 60 and 67 is the best place to be. In your bed room, don’t watch TV or do any work. You need your mind to think of the room as only for sleep.
Get rid of all lights, even the blue light from phones or laptops. There are also some sounds that are not very interesting. If you want to make your own white noise, you can use a humidifier or a fan to make it. Earplugs or white noise machines could be very useful.
Do you think that sounds hard? Then sign up for our sleep e-newsletter and start taking steps to get a better night of sleep.
