The impact of sleep deprivation on weight and hormones - why the desire to overeat arises

Lack of sleep is often blamed for weight gain. But does the amount of sleep really directly affect the numbers on the scales? Otto Stoika, Candidate of Medical Sciences, doctor at the Kyiv City Center for Disease Control and Prevention of the Ministry of Health of Ukraine, and public health expert, told a UNN journalist more about how sleep affects weight and hormones.

Details

Adequate sleep is not a magic tool for weight loss, but an important part of a healthy lifestyle, says the doctor. The key factor remains calorie balance, but at the same time, lack of sleep can affect behavior and hormones, which indirectly leads to overeating. That is why the issue of sleep should be considered more broadly.

A person will not gain weight solely due to sleep or its absence. The mechanism is simple: if they consume more calories than they expend, they gain weight. But lack of sleep creates conditions under which a person overeats more often. This is due to fatigue, decreased concentration, and the desire to quickly get energy. In such a state, a person more often chooses sweet or fatty foods

Sleep affects not only physical condition but also brain function. When a person does not get enough sleep, their cognitive functions deteriorate, and control over behavior decreases. This means that they feel less full and eat "on autopilot" more often. In addition, fatigue reduces motivation for physical activity.

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Lack of sleep changes the hormonal background. The production of leptin, the satiety hormone, decreases, and ghrelin, the hunger hormone, increases. As a result, a person wants to eat more and feels less full when they have already eaten enough. The level of cortisol, which is a stress hormone, also increases, and it can also stimulate appetite. All this together creates conditions for overeating

At the same time, short sleep itself does not "block" weight loss, says the doctor. If a person controls their diet and does not overeat, they will not gain weight even with less sleep. However, in practice, this is more difficult, because lack of sleep affects habits and decisions. That is why the doctor advises looking at the problem comprehensively.

Insufficient sleep does not slow down metabolism enough to directly affect weight. But it affects behavior, because a person moves less, eats more, chooses high-calorie foods. That is, the effect is indirect. And that is why we see a connection between lack of sleep and weight gain

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Another important factor is bedtime. People who go to bed late are more likely to overeat in the evening or at night. This is due to a long period of wakefulness after dinner. During this time, the desire to snack, especially on something quick and high-calorie, often arises.

If a person goes to bed late, they simply have more opportunities to eat again. They are already tired, they want quick energy, and they choose simple food, for example, sweets, cookies, something ready-made. In addition, in the evening, control and critical thinking decrease. This also contributes to overeating

The doctor emphasizes: not only the duration but also the quality of sleep is important. Deep, uninterrupted sleep with normal phases restores the nervous system and helps to better control appetite.

Normal sleep is 7-8 hours during the dark period of the day. But the quality is no less important: for sleep to be deep, without frequent awakenings. It is important to avoid coffee and heavy food before bed, ventilate the room, and follow a routine. If a person regularly does not get enough sleep or wakes up tired, then they should consult a specialist

In conclusion, sleep is not a direct cause of weight gain, but it plays an important role in shaping eating behavior. It affects hormones, mood, and energy levels. Therefore, normal sleep is one of the key steps to stable weight and overall health.

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