Sleep More to Weigh Less
Sleep More to Weigh Less
by Julie Adams, RD
What if you could sleep away a few extra pounds? A new study led by University of Chicago and University of Wisconsin researchers found just that. They designed a randomized control trial with 80 overweight adults to explore how extended sleep affects calorie intake in the home environment. The results showed that those who extended their nightly sleep by about an hour slashed an average 270 calories from their day. In most cases, the calorie reduction landed participants in a place where they burned more calories than they took in, creating an energy deficit that can lead to weight loss over time. If maintained, this means that a little more sleep could translate to 8.6 fewer pounds by the end of the year.
The study, published in the February 7, 2022 issue of JAMA Internal Medicine, followed young, overweight adults who slept 6.5 hours or less per night. After a personalized sleep counseling session, participants extended their sleep an average 1.2 hours per night and cut 270 more daily calories than control subjects. Importantly, the study was conducted in a “real world” setting where participants slept in their own beds and went about their normal lives, eating and exercising as they wished. Sleep-wake patterns were continuously monitored by an Actiwatch Spectrum Plus wrist device.
The results are particularly compelling because researchers used an objective, “gold standard” method of measuring calorie intake. Other studies on the topic usually offered participants standardized meals and tracked their consumption. This study objectively quantified intake by having participants drink a specially treated stable isotope water (Doubly Labeled Water or DLW) and measured excreted isotopes with a urine test. Since elimination rates of isotopes are equivalent to the rate of CO2 production, they can be used to more accurately calculate average total energy expenditure (TEE).
Sleep and Appetite
How can a little extra sleep help with weight loss? Studies have shown that inadequate sleep leads to increased levels of the stress hormone cortisol that raises appetite, and ultimately body weight. A higher degree of insulin resistance and blood sugar levels also come along for the ride. Even an hour or two of lost sleep per night can lead to a 50% increase in cortisol exposure and a 40% decrease in insulin function, according to University of Chicago sleep researchers.
Knowledge in Action
You can practice some of the tips researchers used to counsel their sleep study participants. Remember that the difference between success and failure is a few small disciplines practiced every day. One or two changes may be all it takes.
- Shut down electronic devices within an hour before bedtime.
- Set a regular bedtime and awakening time.
- Avoid alcohol and caffeine intake 6 hours before bed.
- Block out distracting noise and light.
- Keep a cool (60-67 degrees) and well-ventilated room.
- Establish a pre-sleep ritual with calming activities like reading a few pages of a book or taking a warm shower.
- Use comfortable bedding.
- Leave your worries behind. Write them down and tackle them tomorrow when you are well-rested!
Comprehensive Gastrointestinal Health’s team of doctors, nurse practitioners, registered dietitians, and a behavioral health counselor can help you reach your health goals. These services are often covered by insurance. Please call 224-407-4400 or log onto www.compgihealth.com for more information or to make an appointment.