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Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults
Spaeth AM, Dinges DF, Goel N · Sleep 36(7):981–990 · 2013
Key finding
Sleep-restricted adults gained ~1 kg in 5 days, mostly from late-night eating.
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Insufficient sleep undermines dietary efforts to reduce adipositySame calorie deficit, 5.5 h vs 8.5 h sleep: the short sleepers lost 55% less fat and 60% more lean mass, and were hungrier.Effect of sleep extension on objectively assessed energy intake among adults…Extending sleep by ~1.2 h cut energy intake by ~270 kcal/day with no diet advice — participants simply ate less.Brief communicationTwo nights of 4 h sleep raised ghrelin, lowered leptin and increased appetite ~24%, especially for calorie-dense carbs.Impact of sleep debt on metabolic and endocrine functionSix nights of 4 h sleep impaired glucose tolerance and raised evening cortisol in healthy young men.Meta-analysis of short sleep duration and obesity in children and adultsShort sleep associated with ~55% higher odds of obesity in adults across 30 studies.
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