Scientists believe that getting enough sleep is a critical aspect of weight management. That is why recent recommendations mention adequate diet, exercise, water and sleep. This would explain why new parents and night shift workers who are sleep deprived; gain a great deal of weight.
1- Lack of sleep activates a small part of the hypothalamus, the region of the brain that is involved in appetite regulation.
2- Sleep deprivation increases the level of Ghrelin, an appetite stimulating hormone, and decrease the levels of Leptin, a satiety hormone.
3- When you lack sleep, you are more tempted to reach for a sugary snack to lift you up or as a comfort food.
4- You burn calories when you sleep. The rate is 0.90 calories/kg/hour.
5- A good amount of sleep results in more calories being burned both during daytime and nighttime.
6- Keep in mind that you can’t store up on sleep by sleeping more during the weekend to compensate for the lack of sleep during the week.
7- The more muscles you have the higher your metabolism is. This also applies to how much you burn while you sleep.
8- You burn more calories when you are in a deep sleep state than when you are just laying reading in bed.
9- A lack of sleep will result in less physical activity, which will decrease your energy expenditure.
10- You will eat more than your body needs to cover the energy cost of staying awake longer specially at night.
11- The typical understanding is that every person needs 8 hours of sleep per day. However, this is not accurate. The amount of sleep needed is different for every person and is individually determined. As a rule of thumb, 8 hours of sleep is suggested.