How much sleep to reduce the risk of obesity?

- We know that sleep and recovery are very important in the process of maintaining a healthy metabolism and successfully reducing body weight. How does sleep affect our body weight and susceptibility to obesity?

M.D.: Sleep plays a key role, and therefore one of the most important roles in both appetite regulation, metabolism and hormonal balance in our bodies. The effect of sleep on everyone's body weight can be compared to an almost poetic choreography in which hormones such as leptin, ghrelin and melatonin play major roles. These hormones regulate feelings of satiety, appetite and energy metabolism. Lack of sleep can disrupt this harmonious choreography, leading to appetite dysregulation, a brutal uptick in cravings for high-calorie meals and difficulty maintaining a healthy weight.

- How do sleep length and quality affect our body weight?

M.D.: Sleep length and quality are crucial to our weight. Studies suggest that short sleep, meaning less than 7-8 hours per night, and poor quality sleep, such as intermittent sleep or sleep problems, can significantly increase the risk of developing obesity. One study found that people who sleep less than 5 hours per night have a 55% higher risk of obesity compared to those who spend an adequate amount of time in bed.

- Can lack of adequate sleep contribute to weight gain?

M.D.: Yes, lack of adequate sleep can contribute to weight gain. There are many mechanisms that may explain this relationship. One of them is the effect of sleep on hormonal regulation. Lack of sleep leads to an increase in a hormone called ghrelin, which increases feelings of hunger, and a decrease in leptin, which is responsible for feelings of satiety. This leads to a greater appetite, a greater tendency to consume caloric meals and difficulty in maintaining healthy eating habits, and this is where the so-called "tipping plateau" often begins, although we should rather call this process the beginning of the snowball effect. We all know very well how, with favorable conditions and sufficiently wet snow, from a small ball we already have a massive ball in a relatively short time.

- How can sleep disorders contribute to the development of obesity?

M.D.: Sleep disorders such as insomnia, sleep apnea or irregular sleep can contribute to the development of obesity. Insomnia is often associated with stress, which in turn can lead to excessive caloric intake to alleviate negative emotions. Sleep apnea, on the other hand, leads to intermittent sleep and hypoxia, which affects overall hormonal regulation, metabolism and nervous system function, consequently promoting weight gain.

- What are the biological mechanisms that link sleep to appetite regulation and metabolism?

The biological mechanisms that link sleep to appetite regulation and metabolism are extremely interesting. One of them is the effect of sleep on the production of the hormone leptin, which is responsible for satiety. Sleep promotes increased leptin production, which helps maintain the body's energy balance. On the other hand, sleep deprivation leads to a decrease in leptin levels and an increase in ghrelin, resulting in increased appetite. These intricate dance routines, which our hormones perform with hidden grace to our eyes, affect our food choices and therefore our propensity for obesity that may occur.

- Are there any studies supporting a link between short sleep and increased risk of obesity?

M.D.: Yes, there are many studies confirming the link between short sleep and increased risk of obesity. For example, one study of more than 1,000 people found that those whose nightly sleep was less than 6 hours had a 27% higher risk of obesity compared to those who slept 7-8 hours. This interesting finding points to the important role of sleep in maintaining a healthy weight.

- How does sleep affect our ability to make healthy food choices?

M.D.: This is a very interesting question. Sleep plays an important role in our ability to make healthy food choices. Studies have shown that lack of sleep leads to reduced impulse control and the ability to make rational food decisions. This can lead to a greater tendency to reach for unhealthy, high-calorie snacks, and can cause difficulty in controlling the amount of food we eat. Sleep helps maintain emotional balance and a positive approach to healthy eating.

- Is longer sleep always better for weight control and obesity prevention?

M.D.: While longer sleep is important for health and weight maintenance, it does not always mean that more sleep is always better for our weight control. Every body is different, and the optimal amount of sleep can vary depending on the needs of the individual. The important thing is, as is the case with everything - to strike a balance and ensure that you get enough sleep to rest and recuperate, but it doesn't necessarily have to be extremely long.

- And can sleep be an effective tool in the fight against obesity?

M.D.: Yes, sleep can be an effective tool in the fight against obesity. Improving the quality of sleep and maintaining adequate sleep duration can contribute to easier weight loss and maintaining a healthy weight. Sleep helps maintain hormonal balance, regulates appetite, improves metabolism, influences the quality of food choices and boosts motivation to maintain a healthy lifestyle.

- So can sleep affect the effectiveness of weight loss processes?

M.D.: Yes, it was proven many years ago that sleep has a beneficial effect on the efficiency of these processes. During sleep, the body regenerates, processes important information, regulates metabolism and enhances the effects of training and diet. Those more - the right amount of sleep supports weight loss processes, helps maintain healthy motivation, influences better use of energy from meals, reduces stress, which, if insufficiently restrained, can in turn induce excessive calorie consumption. Therefore, sleep is extremely important when striving to lose weight and achieve a healthy lifestyle.

- What are the potential sleep-related psychological factors that may influence our propensity to obesity?

M.D.: The relationship between sleep and obesity propensity is not only related to physiological aspects. There are also potential psychological factors that can influence our propensity to obesity. For example, lack of sleep can lead to increased stress, which is associated with an increase in blood hormones, such as the hormone cortisol, which we all know and refer to as the stress hormone, decreased impulse control, lowered mood and so-called emotional eating. This, in turn, can result in excessive caloric intake, unhealthy food choices and difficulty in maintaining healthy eating habits. So a vicious cycle emerges again, which, if not effectively closed, will begin to disrupt our metabolism.

- Are there strategies that can be used to improve sleep and reduce the risk of obesity at the same time?

M.D.: I am glad you asked about this. Yes, there are many strategies that can be used to improve sleep and reduce the risk of obesity at the same time. Here are some of them: -Keeping a regular sleep schedule, including setting a consistent time to go to bed and wake up. Thus, there is something in the statement preserved to this day : "go to bed with the hens." - Creating a pleasant and conducive environment for sleep, such as a quiet, dark and cool bedroom. - Avoiding the use of stimulants before bedtime, such as caffeine and nicotine.- Introducing routines that have a soothing effect on our nervous system, such as relaxation techniques used before bed and meditation, as well as a warm bath. - Limiting exposure to blue light emitted by electronic devices before bedtime. So, giving up the use of cell phones or using special available filters. - Avoiding heavy meals and physical activity immediately before scheduled sleep. - Reducing stress through relaxation techniques such as yoga or deep breathing.

- What are the latest scientific findings on the link between sleep and obesity ?

M.D.: Scientists are constantly exploring the link between sleep and obesity. One of the latest findings is related to the role of the gut microbiome. Studies suggest that sleep disturbances can affect the composition of the gut microbiome, which in turn can affect metabolic processes, appetite regulation and the propensity to obesity. Other studies suggest that specific genes associated with obesity risk may be activated or deactivated depending on sleep quality and quantity. These fascinating findings open new perspectives in the study of sleep, obesity and human metabolic health.

- Can sleep be a protective factor against obesity in children?

M.D.: Yes, sleep plays an important role as a protective factor against obesity in children. Studies show that children who get regular and sufficient sleep have a lower risk of obesity in later stages of their lives. Regular sleep in children influences healthy eating patterns, hormonal balance and proper brain development. That's why it's important to ensure an adequate amount of sleep in children and to promote healthy sleep habits from an early age at all costs! Introducing healthy sleep habits, such as keeping a consistent bedtime and wake-up time, and getting the right amount of sleep each night, helps regulate hormones, maintain healthy food choices and better control appetite. The combination of healthy sleep, physical activity and a healthy diet is a comprehensive and effective way to reduce the risk of obesity in the very young, a group whose awareness will be crucial to the health of future generations!