Lack of sleep, or increased risk of obesity! Take a look at the top strategies for improving sleep summarized in the Nature sub-journal

On October 24, 2022, Nature Reviews Endocrinology (IF=47.
564) published a review exploring the interaction of sleep deprivation and circadian rhythm disorders with obesity, and summarized some strategies
that can improve sleep.

Risk of obesity associated with lack of sleep

Lack of sleep at night increases energy expenditure for 24 hours and, for healthy young people, can lead to a 4-5% increase in total daily energy expenditure (about 100kal/day).

The increased energy expenditure from lack of sleep can occur quickly and persist for many days
.

During periods of sleep deprivation, if energy intake is controlled, a negative energy balance
will occur compared to an increase in energy expenditure.
This negative balance, along with changes in appetite hormone levels (increased gastrin and decreased leptin), increases hunger
.

When energy intake is not controlled during periods of sleep deprivation, the increase in energy intake is greater than the increase in energy expenditure, resulting in positive energy balance and weight gain
.
Meta-analysis showed that energy intake increased by an average of 253kal/day~385kal/day
when sleep was insufficient, compared with the recommended length of sleep.

Figure 1.
Changes in appetite hormones, hunger, and energy intake when sleep deprived

Figure 2.
Lack of sleep may lead to weight gain

Effects of obesity on sleep

Studies have shown that obese adults are more likely to report sleeping too little or too long
compared to people who are not obese (7-8 hours/day).
Obese adults are more likely to have sleep problems
than people without any comorbidities.
Adults who are severely obese but do not have obstructive sleep apnea have also been reported to have excessive daytime sleepiness
.

Many physiological factors can affect sleep in obese people
.
The location of adipose tissue may affect the risk of
certain sleep disorders.
For example, abdominal obesity and neck circumference are risk factors
for obstructive sleep apnea.

Visceral adipose tissue has also been linked to cardiovascular disease and type 2 diabetes risk
.
Behavioral factors such as poor diet and lack of exercise may also have an impact
on sleep.

Strategies to improve sleep

1.
Get exercised

It is well known that increased levels of exercise are associated with
a reduced risk of metabolic syndrome.
Studies have shown that lack of exercise and lack of sleep have a synergistic effect
on the occurrence of metabolic syndrome and increased mortality.
Studies discourage exercise at night because it interferes with nighttime sleep
.
It is important to note that it is unclear
whether exercise helps prevent or reduce sleep deprivation-related health outcomes.

2.
Eat healthy and avoid eating at night

A healthy eating pattern is associated with
a reduced risk of metabolic syndrome.
Healthy eating patterns, especially those similar to the Mediterranean diet, improve sleep quality
.
Eating an increased amount at night can lead to weight gain and obesity, and reduce the effectiveness of
a weight loss program.
A 2022 study showed that restricted eating regimens in healthy adults had greater benefits
on insulin resistance and related metabolic markers than eating at noon and eating earlier in the day.

3.
Light management

Bright light during the day and dim light at night are important for circadian rhythm adjustment and may favor metabolism
.
More research is needed to explore whether increased exposure to bright light during the day (by going out more often) can improve sleep and circadian rhythms, and thus metabolic health
.
In addition, studies are needed to determine whether bright light exposure during nighttime exercise can affect sleep
.
Previous studies have shown that reducing nighttime blue light exposure improves sleep quality, and this strategy may also improve fasting blood sugar levels and insulin resistance, thereby reducing the risk of metabolic syndrome, but more research is needed to confirm this
.

4.
Avoid coffee at night

Observational studies have shown that coffee drinkers appear to have a lower
risk of obesity, metabolic syndrome and type 2 diabetes compared to non-coffee drinkers.
However, drinking coffee at night can disrupt sleep
.
Studies have found that in healthy adults, consuming 400mg of caffeine 6 hours before bedtime reduces sleep
by more than 1 hour.
Caffeine may also cause late bedtime and changes
in circadian rhythms.
More research is needed to determine the earlier of the day vs.
Benefits of drinking coffee later for sleep, circadian rhythm, and metabolism
.

5.
Take naps during the day

A meta-analysis of daytime napping found that nap length was associated with type J risk of type 2 diabetes and metabolic syndrome, with no effect of napping for less than 40 minutes during the day, and a significantly increased risk of these conditions with increased
nap length.
Short naps (10-20 minutes) have a wide range of health benefits, including improved cognitive function and reduced drowsiness and fatigue
.
Daytime naps may help reduce the adverse effects of nighttime sleep deprivation on metabolic health when nighttime sleep deprivation occurs, but more research is needed to confirm these findings
.

6.
Limit alcohol consumption and do not smoke

Studies have found that alcohol consumption in adults interacts with reduced sleep duration, increasing the risk of
abnormal blood sugar.
Smoking is associated with the risk of developing metabolic syndrome, and quitting smoking appears to reduce this risk
.
Compared to non-smokers, people who smoke, especially those who smoke at night, have longer sleep latency, more awakenings, worse sleep quality, and shorter sleep duration
.
It is recommended not to smoke and limit alcohol consumption, especially when you will be sleeping, for healthy sleep and optimal metabolic regulation
.

References:
Nat Rev Endocrinol.
2022 Oct 24; 1-16.

Source: Medical Coffee Association