Experts largely attribute the rise in obesity rates to an increase in caloric consumption rather than inadequate exercise; however, a study on how having adequate rest can impact calorie consumption in real world settings could alter our conceptions of weight loss in some way.
Researchers conducting a randomized study involving 80 overweight individuals between the ages of 21 and 40 years found that those sleeping less than 6.5 hours a night on average could increase it by 1.2 hours following personalized counseling session for sleep hygiene.
The treatment was intended to extend bed time duration up to 8.5 hours; increased sleep also helped participants lower their daily caloric intake by an average of 270 calories compared to controls.
Not only did this study investigate the effect of increased sleep on calorie consumption, but it did so in an authentic setting without influencing or manipulating participant diets.
Individuals participating in the study were allowed to sleep in their own beds and wearable devices were used for monitoring sleep, with no restrictions placed upon exercise or diet plans.
Researchers tracked individuals’ calorie consumption objectively using “doubly labeled water” and energy store changes as part of a urine-based test, where oxygen and hydrogen atoms had been swapped out with naturally occurring stable isotopes – considered the “gold standard” in measuring daily energy expenditure in real world environments.
By increasing their duration of sleep, individuals could reduce their average daily caloric intake by an estimated 270 calories on average and shed approximately 26 lbs (or 12 kg) over three years with consistent effort.
Even without making other lifestyle changes, most individuals experienced significant decreases in how much they consume; some experienced as much as 500 daily calories less consumption.
Although this study did not focus on weight-loss specifically, even within two weeks a reduction in caloric intake and negative energy balance could be observed. If healthy sleeping habits were maintained over a longer period, this would eventually result in clinically significant weight loss.
Many individuals struggle to reduce calorie intake in order to lose weight, and sleeping more could help immensely in doing just that.
