Sleep is one of the most important pillars for good health, yet it is generally sacrificed in prevailing busy lifestyle in Pakistan. Many people stay awake late to complete work, study, use social media, watch television or engage in other activities. Though the immediate effects of sleep deprivation such as fatigue and poor concentration are widely recognized but fewer people realize that inadequate sleep can also contribute to weight gain. Current research show that individuals who reduce their nightly sleep for six consecutive weeks may gain approximately one pound on average. Although one pound may seem insignificant, it highlights the important connection between sleep and body weight.
Sleep plays a crucial role in regulating the body metabolism and hormonal balance. During sleep, the body repairs tissues, restores energy and regulates hormones that control hunger and appetite. Two important hormones involved in appetite regulation are leptin and ghrelin. Leptin signals the brain that the body has enough energy stored and reduces hunger, while ghrelin stimulates appetite. When people do not get enough sleep, leptin levels decrease and ghrelin levels increase. As a result, individuals feel hungrier and are more likely to consume extra calories throughout the day.
Lack of sleep also affects decision-making and food choices. Sleep-deprived individuals experience reduced self-control and are more likely to crave foods high in sugar, fat and calories. Studies have shown that tired people are more inclined to choose unhealthy snacks and larger portion sizes. Over several weeks, even a small increase in daily calorie intake can result in noticeable weight gain. Therefore, chronic sleep restriction can gradually contribute to an increase in body weight.
People who are tired feel less motivated to exercise or engage in active pursuits. They may spend more time sitting, resting or participating in sedentary activities. Reduced physical activity means fewer calories are burned, creating an energy imbalance in which calorie intake exceeds calorie expenditure. This imbalance leads to gradual weight gain over time.
Sleep deprivation may also interfere with the body ability to process glucose effectively. Poor sleep can reduce insulin sensitivity, making it more difficult for cells to utilize glucose efficiently. This can increase the risk of metabolic disorders such as obesity and type 2 diabetes. Researchers believe that repeated nights of inadequate sleep place stress on the body, triggering physiological changes that favor fat storage and weight gain.
The finding that individuals gain an average of one pound after six weeks of shortened sleep may seem modest, but it has significant public health implications. If sleep deprivation continues for months or years, the cumulative weight gain could become substantial. Moreover, the health consequences extend beyond body weight and may include cardiovascular disease, hypertension, weakened immunity, and impaired mental health.
Fortunately, improving sleep habits can help prevent these adverse effects. Adults are generally advised to obtain seven to nine hours of quality sleep each night. Establishing a consistent bedtime, limiting screen exposure before sleep, avoiding caffeine late in the day and creating a comfortable sleep environment can improve sleep quality. Regular physical activity and stress-management techniques can also promote better rest.
The Aurthor is BDS, MPhil (Physiology), Biological & Biomedical Sciences, Aga Khan University, Karachi