Does Going to Bed Late and Waking Up Late Make You Gain Weight?

Ever wondered if your irregular sleep schedule could be contributing to weight gain? Are you frequently waking up late and going to bed late, and have you noticed an increase in your waist size? Research has shown that late bedtimes and wake times can indeed affect your weight and overall health. In this article, we explore the connection between your sleep schedule and its impact on weight gain.

Why Do We Gain Weight?

We gain weight when we consume more calories than our bodies can use. The excess calories are stored as fat for future energy needs. When you disrupt your sleep pattern, you not only interfere with your body's natural energy processes but also trigger a wide range of physiological responses.

What Does Sleep Have to Do with Weight Gain?

One of the most critical impacts of sleep is its role in regulating our body's circadian rhythm, or 'daily rhythms.' Our body uses this rhythm to coordinate nearly every process, including how much fuel it uses and what kind of fuel it uses. Even the cells in our brain, liver, and kidneys follow daily patterns to stay healthy. Therefore, a disrupted sleep schedule can cause our body to operate less efficiently, leading to weight gain.

Evolutionary Perspective on Sleep

Humans have naturally followed regular sleep patterns for thousands of years due to evolutionary factors. Our ancestors slept in the dark and woke up when the sun rose because they had active daytime lives. Disruptions in our sleep can trigger a stress response, which in turn prompts our body to crave high-nutrient foods.

Stress and Food Cravings

When you disrupt your circadian rhythm, your body perceives the disruption as stress. This stress response can trigger cravings for specific types of foods, such as sweets, salty foods, and fatty foods, which are rich in nutrients. If you stay awake during these times, you're more likely to eat these foods, leading to potential weight gain.

What if We Only Change Our Sleeping Habits?

Even if we maintain the same caloric intake, changing our sleep schedule can still lead to weight gain. In a study published in the European Heart Journal - Digital Health, a group of 88,000 individuals found that the optimal bedtime to reduce cardiovascular risk by up to 25% was between 10 PM and 11 PM. This optimal bedtime is closely tied to maintaining a healthy circadian rhythm.

The Impact of Sleep Deprivation on Weight Gain

Studies have shown that inadequate sleep can lead to weight gain even when calorie intake remains constant. One well-designed study found that participants on a controlled weight loss diet who were restricted in their sleep lost lean body mass, whereas those who slept more than 8.5 hours lost fat mass. This indicates that sleep plays a crucial role in metabolic health.

Effects on Cardiovascular Health

Your circadian rhythm can also affect your cardiovascular health. Research has shown that optimal sleep timing can reduce the risk of heart disease by up to 25%. Disruptions in sleep patterns, especially later bedtimes, can trigger a stress response that can lead to increased heart rate, blood pressure, and other cardiovascular issues.

In conclusion, going to bed late and waking up late can indeed contribute to weight gain due to the stress response and disrupted circadian rhythm. Maintaining a regular sleep schedule is crucial for both your physical and mental well-being.

Sources:

Image: Quin Stevenson Unsplash

S. Shahram, N. Nikbakhtian, A. B. Reed, B. Dillon, O. Obika, D. Morelli, A. C. Cunningham, M. Aral, D. Plans. (2021). Accelerometer-derived sleep onset timing and cardiovascular disease incidence: a UK Biobank cohort study. European Heart Journal - Digital Health.