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It has already been recognized that too short a sleep duration was considered a potential risk factor in the onset of overweight and obesity. But what about a longer rest time? Can longer sleep mitigate these risks? Researchers have tried to find answers through a study published in JAMA Internal Medicine.
A randomized clinical trial
To concretely assess the effects of longer sleep on calorific intake, the experts recruited 80 overweight adults with a BMI (Body Mass Index) of between 25.0 and 29.9. The latter slept on average less than 6.5 hours per night. Each volunteer wore a sleep device on their wrist to track cycles overnight, then had to weigh themselves each morning when they woke up.
State-of-the-art laboratory tests revealed the difference between the number of calories consumed and expended for each person on a daily basis. Then, the data collected allowed the researchers to carry out an analysis and issue recommendations “according to the principle of intention to treat”.
Second, participants randomized to the sleep extension group were instructed to extend their sleep duration to 8.5 hours. The volunteers in the control group did not change anything in their sleep hygiene. No modification was made to the diet or the physical activities of each member of the two groups. Each participant nevertheless received personalized advice specific to their environment, related to the sleeping partner, children or pets.
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A link between increased sleep duration and weight gain
The results showed that people in the group who prolonged their sleep for two weeks “significantly reduced their daily energy intake by approximately 270 kcal compared to the control group”. However, total energy expenditure did not undergo any significant change.
Dr. Beth Frates, Director of Lifestyle and Wellness Medicine at the Massachusetts Department of Surgery. General Hospital, told Harvard University that “help people extend sleep time to the recommended seven to nine hours per night […] could lead to consuming fewer calories and even losing weight in overweight people according to BMI.“
Lack of sleep can have negative consequences on health. People who sleep less compensate with a higher energy intake. This phenomenon can favor the appearance of chronic diseases such as arterial hypertension, cardiovascular pathologies, diabetes or obesity.
According to Dr. Frates, many people combine their efforts to exercise and improve their diet, but too few focus on their sleep, when the latter is also a “pillar” for weight management.