New discovery! Lack of sleep and belly meat

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Although more and more studies have revealed the effect of sleep deprivation on the risk of obesity, the experimental evidence is very limited, and there is no study on the distribution of body fat. Recently, in a research report entitled “effects of experimental sleep restriction on energy intake, energy expenditure, and visual obesity” published in the International Journal of the American College of Cardiology, scientists from Mayo Clinic and other institutions found that lack of sleep and free eating may increase the body’s calorie consumption, resulting in fat accumulation, Especially the unhealthy fat in the abdomen.

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In this randomized controlled crossover study conducted by the researchers, they found that compared with the participants in the control sleep group, lack of enough sleep may increase the overall abdominal fat area by 9%, increase the amount of abdominal visceral fat by 11%, and visceral fat will accumulate around the internal organs deep in the abdomen, which is closely related to the occurrence of heart and metabolic diseases; The lack of adequate sleep is often a behavioral choice of the human body, which is becoming more and more common. More than a third of adults in the United States do not get enough sleep, in part because of shifts or shifts, or the use of smart devices and social networks during traditional sleep hours. In addition, people tend to eat more during longer waking hours without increasing physical exercise, the researchers said.

Researcher virend Somers said that the results of this study showed that even in age, healthy and relatively thin subjects, shorter sleep time was associated with increased calorie intake, less weight gain and a significant increase in abdominal fat accumulation. Under normal circumstances, fat will be preferentially deposited under the skin. However, insufficient sleep seems to divert fat to more dangerous visceral areas. Importantly, although the body’s calorie intake and weight will decrease during sleep recovery, the amount of visceral fat will increase, which may indicate that lack of sleep is a predisposing factor for visceral fat accumulation that scientists have not recognized before, and at least in the short term, Sleep supplementation does not seem to reverse the accumulation of visceral fat. In the long run, these findings may suggest that lack of sleep is a contributing factor to the prevalence of obesity, cardiovascular diseases and metabolic diseases.

In this study, the researchers recruited 12 healthy and non obese individuals. Each participant completed a 21 day study course in an inpatient environment. Participants were randomly assigned to the control group (normal sleep) or sleep restriction group in one course of treatment, and the two groups were reversed in the next course of treatment, followed by three months of treatment; Throughout the study, individuals in each participating group had free access to food, and then the researchers monitored and measured their body energy intake, energy consumption, body weight, body composition, fat distribution, including visceral fat or abdominal fat, and circulating appetite biomarkers.

The first four days of the study were an adaptation period. During this period, all participants were allowed to sleep in bed for 9 hours. In the next two weeks, participants’ sleep was limited to 4 hours, while the control group remained for 9 hours. Then, during the recovery period of 3 days and 3 nights, patients in both groups lay in bed for 9 hours; Compared with the adaptation stage, participants in the sleep restriction stage will consume more than 300 calories a day, and consume about 13% more protein and 17% more fat. This increase in consumption is the highest in the early stage of sleep deprivation, but it will gradually decrease to the initial level in the recovery period, and the energy consumption will remain basically unchanged in the whole process.

Dr. covassin said that the accumulation of visceral fat can only be detected by CT scan, otherwise it will be ignored, especially because the weight gain is quite mild, only about a pound; As far as the health consequences of lack of sleep are concerned, it may be reassuring to measure weight alone. Equally worrying is the potential impact of repeated lack of sleep, that is, the gradual and cumulative increase of fat in the body over the years. For those who cannot easily avoid sleep interruption (such as shift workers), some behavioral interventions may need to be considered, such as increasing exercise and healthy food choices; And later researchers need to do more research to determine whether these findings in healthy young people are related to high-risk groups, such as those who are already obese or suffer from metabolic syndrome or diabetes.

In conclusion, the results of this study show that the combination of insufficient sleep and free eating may promote the body’s excessive energy intake, but will not change the body’s energy consumption. Weight gain, especially the central accumulation of fat, may reveal that insufficient sleep can lead to obesity in abdominal viscera.

Original source:

Naima Covassin，Prachi Singh，Shelly K.McCrady-Spitzer, et al. Effects of Experimental Sleep Restriction on Energy Intake, Energy Expenditure, and Visceral Obesity, Journal of the American College of Cardiology (2022). DOI: 10.1016/j.jacc.2022.01.038

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