Sleep is a frequent topic among iChange members.  Lack of it seems to lead to higher levels of hunger, poorer decision-making, and generally, a higher chance of letting the best intentions fly out the window.  Our nutritionists and dietitians counsel members on sleep, encouraging them to set a regular sleep schedule and get at least 7-8 hours per night.  But what does the science say about the connection between sleep and weight loss?

The answer is that there is a direct correlation between lack of sleep and increased hunger but there haven’t been enough studies to show a causal relationship (meaning that lack of sleep CAUSES increased hunger, and therefore weight gain).  The Washington Post does a nice job covering where research is on the subject here.

However,  just because the scientists haven’t yet designed a study to show that sleep deprivation isn’t a direct cause of weight gain doesn’t mean it isn’t true.  Most nutritionists we speak with have ample anecdotal evidence that there is a causal relationship and the belief seems to be penetrating mainstream medical thought.  Dr. Michael Aziz,  doctor of internal medicine and founder and director of New York City’s Midtown Integrative Medicine and author of The Perfect 10 Diet points to proper sleep as an important aspect of weight loss.  Some of his tips from the Washington Post article:

– “Go to sleep and wake up at the same time most days.” We can perhaps slide a bit on weekends, Aziz says, but usually we should aim to be in bed at — are you ready? — 9:30 or 10 on weeknights.

– Eat your last meal one to two hours before going to bed.

– Avoid what are commonly called simple carbohydrates and “sugary stuff” at that meal or at bedtime. Such foods will bump up insulin production. “When our insulin is very high, we can’t get to sleep,” he says. Instead, choose whole-wheat crackers, which can control insulin. Or eat turkey or bananas, both of which contain tryptophan, which is believed to trigger sleepiness. Lettuce, too, has a “long history of helping people get to sleep,” Aziz says.

– Avoid caffeinated coffee, tea and soda. And alcohol, which Aziz says “can make us go to sleep, but it’s not the deep sleep” that we need to produce growth hormone (which in turn helps regulate insulin).

– Practice good sleep hygiene. That means turning off all electronics, including the TV, and creating as quiet a sleep space as you can. Lower blinds and turn off lights so your room is as dark as possible. Make sure the room temperature is comfortable. Consider taking a warm bath or doing some gentle stretches — but not heart-pumping exercise — before turning in.

So sleep tight and don’t let the bedbugs bite.