Poor sleep quality can arise from various factors, such as insufficient sleep, snoring, sleep apnea, or frequent awakenings. When these issues become chronic, they can contribute to overweight.
Studies reveal a connection between poor sleep quality and an increased probability of overweight and obesity, attributed to factors like changes in metabolism and energy balance, says Raúl Martínez, a sleep disorders specialist at TecSalud and professor at Tec de Monterrey.
When sleep is restricted, regardless of age, the body may experience several adverse effects, including increased fluid retention and a reduced metabolic rate, combined with a tendency to consume calorie-dense foods.
“The brain undergoes changes when we don’t get enough sleep. If we sleep for less than five hours, the body goes into survival mode and reduces its ability to make sound judgments about food intake. This results in a tendency to prefer hypercaloric foods that are high in fats and carbohydrates,” Martínez explains.
Sleep and Obesity: When Imbalance Strikes
Overweight occurs when the body accumulates excess fat, often due to imbalances in energy balance—specifically, when caloric intake surpasses the body’s energy expenditure.
According to Martínez, the quality of sleep can also lead to hormonal imbalances that affect the brain’s satiety center. Key hormones involved in weight regulation include ghrelin and leptin.
A restriction in sleep hours results in increased levels of ghrelin, a hormone that modulates hunger, while simultaneously decreasing leptin, which is crucial for fat metabolism.
“When leptin levels drop, the body starts to generate more fat because it enters into a protective state and tries to convert all incoming energy into fat reserves,” Martínez explains.
Another metabolic change that occurs with insufficient sleep is increased insulin resistance, leading to higher blood glucose levels. Moreover, reduced sleep duration exacerbates chronic inflammation, causing the body to retain more water, toxins, and harmful substances over time. This can predispose individuals to chronic degenerative diseases such as diabetes and cardiovascular issues.
“All humans generate inflammation simply by functioning and moving, but it decreases and recovers during sleep. Without adequate sleep, this inflammation gradually accumulates,” Martínez adds.
Noise, Snoring, and Disorders: Factors Affecting Poor Sleep
The expert notes that poor sleep quality can stem from both internal and external factors. Common external causes include the type of bed, environmental disturbances such as noise and light, pets, young children or babies, and a partner who snores or snoring.
Internal factors can range from temporary issues like indigestion, nasal congestion, and coughs to more persistent conditions such as metabolic disorders, anemia, nutrient deficiencies, thyroid problems, or movement disorders like teeth grinding (bruxism), involuntary leg movements, and sleepwalking.
Among internal factors, sleep apnea and snoring are the most prevalent. This condition causes intermittent pauses in breathing, which affects oxygen levels.
“When oxygen levels drop during the night due to sleep apnea, a genetic change occurs in fat cells, making them more resilient and slowing their metabolism. Additionally, glucose uptake in these cells decreases, and fat-related proteins increase in the bloodstream,” Martínez explains.
With reduced oxygen demand during the night, the body tends to produce more fat, complicating any treatment efforts. For patients with obesity and snoring issues, improving diet, reducing caloric intake, and increasing physical activity might not be enough, as their genetic metabolism is programmed to sustain a body with low oxygen levels.
“If we don’t address the low oxygen levels, it will be impossible for the person to lose weight,” Martínez warns.
Sleep: An Investment for the Body
Tania Zertuche, Director of Integral Well-being and Prevention at TecSalud, emphasizes that sleep should be viewed as an active process rather than a passive one. “In our productivity-driven society, we tend to see sleep as a waste of time rather than an investment. However, it is just as crucial as eating because it is a physiological process that the body needs. If you don’t sleep, you can’t live.”
Zertuche highlights that good sleep has significant benefits for metabolism. For instance, mitochondria—cellular organelles responsible for energy production—require nighttime rest to maintain their vitality and prevent issues like weight gain.
She recommends having an early and light dinner, reducing screen time from phones and televisions before bed, and establishing a consistent sleep schedule as practices that promote good sleep hygiene.
“Making these simple changes helps improve sleep and fosters greater awareness about the importance of dedicating time to the sleep process, which in turn can lead to better rest and overall well-being,” says Zertuche, Director of the Health4Life program at TecSalud.
Martínez adds that defining good sleep quality involves considering five key dimensions:
- Adequate Duration: Sleep should last between seven and nine hours—never less than six or more than ten.
- Continuity: Sleep should be uninterrupted by external or internal factors.
- Nighttime: It should occur during the night, in darkness, to be restorative.
- Satisfaction: People should wake up feeling refreshed and well-rested.
- Cognitive Function: The next day, people should have a good level of cognitive performance, including concentration, mood, and mental clarity.
Practices for Optimal Sleep Hygiene
The specialist shared several key practices to promote ideal sleep hygiene for our bodies:
- Stick to a Schedule: Be consistent with your wake-up and bedtime routines, even on weekends. Maintaining a regular sleep schedule helps adjust your deep sleep rhythm so you feel rested upon waking.
- Avoid Substances and Medications: Try to steer clear of caffeine-containing products like tea, soda, and coffee, as well as alcohol and cigarettes. Also, be cautious with medications that might disrupt your sleep cycle.
- Reserve the Bed for Sleeping: Avoid using your bed for activities such as working, reading, or playing video games. If you’ve been lying in bed for more than 30 minutes without falling asleep, move to a sofa and return to bed only when you feel genuinely sleepy.
- Exercise Regularly: Aim to exercise in the morning, upon waking, or within the first five hours after getting up. If you find that exercising in the evening does not disrupt your sleep, it can be an acceptable time for physical activity.
- Optimize Your Sleep Environment: Keep your bedroom tidy, maintain a cool temperature, eliminate electronics, minimize light exposure, and invest in a comfortable mattress. Change into pajamas when it’s time to unwind or consider taking a warm bath before bed.
- Use Light to Your Advantage: Upon waking, turn on the lights, open the windows, or spend some time in the sun to help regulate your sleep-wake cycle. Before bed, avoid stimulating lights from screens such as TVs and smartphones.
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