Why does tiredness can make you gain weight?
Do you ever find yourself reaching out for more snacks when you tired or had poor sleep? According to the science, a bad night's sleep can cause us to eat more therefore more likely to gain weight. Let’s have look into the reasons why we eat more when tired, including the need for more energy, comfort eating, how to avoid overeating and potentially gaining extra weight when feeling tired.
From stress to an uncomfortable sleeping environment, there are a number of things that can lead to tiredness and low energy. Should you experience any of these issues, you may find yourself gaining weight more than normal as tiredness due to lack of sleep can:
Disrupt hunger and satiety hormones
Make eating more enjoyable
Make decision making harder
In addition, we may eat more when tired because it:
Provides energy
Provides comfort
Why does tiredness due to lack of sleep cause hunger?
According to research, there are several reasons why we feel more hunger, particularly when tired due to lack of sleep. We tend to eat more than usual or eat the wrong things when tired because:
1. It disrupts hunger and satiety hormones
Ghrelin is produced by the stomach, small intestine, pancreas and brain. It is known as a "hunger hormone" because it stimulates appetite. The hormone leptin, on the other hand, causes feelings of fullness. It is produced by the small intestine and adipose cells.
Research shows that even a little sleep deprivation can result in changes to these hormones. At this time, more ghrelin and less leptin may be produced and, as a result, they become less effective in their respective roles.
The result of this is an increase in appetite and cravings (even when we're not hungry), followed by a rise in food intake. When tired, the body particularly craves sugar or salt as these provide a quick hit of energy.
2. Eating becomes more enjoyable
Research also suggests that we get more pleasure out of eating when we're tired, hence it can cause us to eat more.
This effect is linked to the endocannabinoid system (ECS) which contributes to various bodily functions including fertility, memory, mood and appetite. Endocannabinoid levels tend to increase and then remain elevated throughout the day - levels are usually low at night and then increase to reach a peak in the afternoon.
By altering endocannabinoid levels, sleep deprivation therefore has the ability to change the function of the ECS. It can become overwhelmed, for example, and, in turn, may increase signals that boost the pleasure and satisfaction gained from food. With the ECS making food more enjoyable, we may be inclined to eat more of it, and to make poorer food as well – your favourite cake or dinner will only become more delicious!
3. Decision making becomes harder
Research shows that sleep deprivation can significantly decrease activity in the regions of the brain that are associated with making decisions (the cortical area of the frontal lobe)
As our ability to make decisions become less effective when we're tired, this may explain further why people make poor dietary choices when tired and why they may eat more, even if they don't necessarily need it.
Tiredness can also make it more difficult to concentrate and so this too may cause us to increase the quantity of food we eat. When there are different options to choose from at snack or meal times, for example, we may be tempted to eat larger quantities, rather than having to choose one thing.
Other reasons
It is not just lack of sleep that can make you tired, there are other causes of tiredness which can affect your appetite control and make you gain weight when your energy is low. Common reasons include:
To get energy
If you're feeling a little sleepy then, during the day, your automatic reaction may be to reach for snacks that will help boost your energy levels.
The sugary foods that we often crave when energy levels are low can cause blood sugar levels to rise quickly. In this way they provide a quick and effective energy boost. The problem is, however, that this is quickly followed by a rapid drop in blood sugar levels which can lead to tiredness. We may therefore be tempted to eat more sugary foods in an attempt to sustain the initial rise in energy levels that these provide.
Turning to the likes of coffee to beat the afternoon slump has the added problem that caffeine can linger in the system for hours after you've taken it. This means that it has the potential to disrupt your sleep when you head to bed so it's a bit of a vicious cycle!
Food provides comfort
If you regularly experience tiredness and low energy levels then stress and anxiety may then become an issue. Food can provide a means of coping with this and so some people may be inclined to eat larger portions and to snack at more regular intervals.
If you are looking for comfort through food, it's very likely you'll turn to a big bowl of pasta, ice-cream or cake, rather than something healthy like a large tub of broccoli! Research has found, for example, that sleep deprived people are more likely to choose protein and fat.
Processed foods like ice cream and cake offer less nutritionally than fresh foods. This can further contribute to tiredness as it means we are not getting as many minerals and nutrients that help to maintain energy levels such as magnesium, zinc, vitamin D and potassium.
How to avoid overeating when tired
There are lots of simple things you can do to help avoid overeating when you are tired. Some suggestions:
Plan your meals
At the start of the week set aside some time to sit down with a cook book or two and plan your meals for the week ahead – just make sure you're not feeling tired when you do it!
Not only will this save you time and money (you'll be able to get everything all at once rather than having to make several trips to the supermarket), it'll also reduce the likelihood of you making poor food choices later in the week when you're tired or low in energy.
Choose natural sugars
When you're energy levels are low and you're craving a sweet treat try to opt for natural sugars, such as those in fresh and dried fruit rather than the likes of chocolate or sweets.
You could try mixing some fresh fruit into one of our delicious smoothies for an alternative to tea or coffee.
Opt for filling foods
If you're tired make sure you have a filling, healthy breakfast and regular meals to stem the increasing desire for food – don't skip any just because you're busy!
Drink plenty water
Hunger can often be a sign of dehydration so, before you go reaching for your next snack, try having a big glass of water. You should aim for 1.5 to 2 litres of plain, still water a day.
Dehydration can also contribute to low energy levels so this is another reason so keep yourself hydrated throughout the day – it may just address your energy slump!
How to sleep better and help control weight levels
The average person needs around seven and a half hours of sleep a night, however, research tells us that many people feel that they sleep badly and look for more sleep or better quality sleep. So how to improve your speed?
Exercise – this tires the body out thus helping sleep come that little bit sooner. We should aim to do at least of 3-4 hours of good exercise a week. If you like guided exercise - try our daily livestream classes or specifically structured for you – private training. With of over 100 different classes at our online library you also have a choice to exercise at the time and place that suits you best. This will also help you to reconnect your mind and body, burn extra calories and destress.
Turn off technology – technology creates a blue light that can make it difficult to nod off. Avoiding the likes of smart phones and laptops is therefore called upon before bed.
Try a herbal remedy – a gentle herbal tea can relax you quicker and encourage a better night's sleep. This can be taken in combination with a daily dose of magnesium that relaxes the nervous system.
Relax – a warming bath or 30 minutes of reading at the end of the day will help to relax the body and mind thus aiding sleep.
Stay healthy! Looking forward to seeing you at our classes!
Source: avogel.co.uk