I like to facts. You like facts. Here are some FACTS, as in, scientifically proven evidence, around sleep deprivation. The studies below class sleep deprivation as anything below 7 hours. SEVEN.
Note - If you would like me to share the scientific studies with you, please email me. I'll happily show you - it proves the research is based upon humans who are extremely similar to you - working too much, sleeping not enough and evidently, suffering immensely.
- Weight gain: those sleeping 5.5 hours instead of 8.5 hours had a 15.5 decreased level of Leptin, the hormone which makes us feel satisfied; and a 14.9 increase in ghrelin, the hormone which promotes hunger (4)
- Poor sleep contributes to an inability to lose fat: subjects experienced 55% greater fat loss when they slept 8.5 hours compared to when they slept 5.5 hours; over the course of 2 weeks. These were the same individuals simply tested twice, and all diet and lifestyle factors were clinically controlled. This study was published in the Annals of Internal Medicine (21)
- A meta-analysis of 496 of healthy adults showed that those sleep deprivation increased calorie intake by 385 calories, particularly calories from fat, vs non sleep deprived (20)
- After 2 days of sleep deprivation there is an increase in appetite by 33-45% for high caloric carbohydrates (16)
- Only after 1 week of sleep deprivation to 5 hours, as reported by a study published in peer reviewed medical journal JAMA, there is a 10-15% depression of testosterone levels, reducing libido, fertility and muscle development (22)
- Inadequate sleep causes the lowered production of growth hormone (GH), inhibiting muscle development, including muscle repair following exercise. 70% of GH is produced during the first half of the sleep period, so missing quality rest during this time significantly impacts the capacity of this hormone to be produced (17)
- After only 6 days of partial sleep deprivation, there is Impairments in glucose metabolism, contributing to unstable blood sugar levels, weight gain and diabetes (15)
- A study of 225 adults found that those who were subjected to sleeping 4 hours per night vs normal sleep ate an additional 265 calories between 10pm and their bedtime of 4am (19)
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