A sedentary lifestyle and physical inactivity are highly prevalent worldwide and are linked to numerous chronic diseases and premature deaths. Interest in this behavior stems from a growing body of evidence showing its association with obesity, diabetes, sleep apnea, and cardiovascular diseases.
Throughout history, it has been acknowledged that inactivity is harmful to health. Today, however, nearly one-third of the global population is inactive, highlighting a major public health problem.
High-quality sleep is essential for maintaining health and quality of life. Previous studies have shown strong links between higher levels of physical activity, reduced sedentary behavior, and improved sleep quality.
Why Is Sleep Important?
Sleep is a restorative process for the brain and is essential for overall health. Poor sleep quality, leading to fewer hours of rest, has become one of the most common health complaints among the general population.
Nowadays, sleep disorders are among the most widespread health problems. Sleeping between seven and eight uninterrupted hours is critical for maintaining good health.
For years, it has been known that sleep deprivation increases the risk of weight gain and obesity. Researchers have found that sleeping less than seven hours disrupts body weight regulation and can promote weight gain, either through increased food intake or reduced calorie expenditure.
How does lack of sleep affect weight?
Appetite fluctuations.Two hormones regulate hunger and satiety. Leptin signals satiety, while ghrelin signals hunger. Both depend on the body’s sleep/wake rhythm, or circadian rhythm. When you sleep less, leptin levels drop, causing hunger even when no food is needed, while ghrelin levels rise, intensifying appetite.
In these conditions, people are more likely to choose foods high in fat and calories. To avoid this, limit junk food at home, prioritize nutritious meals, and drink a glass of water before eating; sometimes what feels like hunger is actually thirst.
More meals during the day. The longer you stay awake, the more opportunities you have to eat. This often leads to a “fourth meal of the day” and caloric excess. Before eating, ask yourself: Am I truly hungry? If not, drink water or take a short walk.
Less exercise.Lack of sleep reduces energy and motivation for physical activity. Fatigue decreases the likelihood of exercising, which makes weight control more difficult.
Despite these challenges, try to stay active. Regular exercise supports weight loss and improves sleep quality. If you struggle with insomnia, avoid exercising right before bedtime, as physical activity can delay sleep.
Obesity and Sleep Disorders
Lack of sleep not only increases the risk of weight gain but can also trigger sleep disorders or worsen biological processes linked to obesity. This creates a frustrating, vicious cycle.
Obesity alters metabolism and circadian rhythm, reducing sleep quality. Excess weight also causes physical changes that directly affect sleep.
Obstructive Sleep Apnea (OSA) and Obesity
Along with age and male sex, obesity is a major risk factor for sleep apnea. Several mechanisms link obesity with OSA, such as excess adipose tissue in the pharynx and tongue narrows the airway, increasing the likelihood of collapse during sleep. Besides, abdominal obesity alters respiratory mechanics, reducing airway diameter and leading to collapse. Obesity can also lead to hormonal changes, particularly involving leptin, impair breathing control and promote OSA.
Weight loss is an effective treatment strategy for sleep apnea. Studies show that the more weight is lost, the greater the symptom relief. Weight loss also improves glucose metabolism, lipid profile, and blood pressure.
Some evidence suggests that sleep apnea may directly contribute to obesity and cardiometabolic disease. OSA can disrupt hormones that regulate appetite and metabolism while reducing motivation to exercise. This results in increased food intake, reduced fat burning, and difficulty losing weight. In fact, patients with OSA often lose less weight than those without OSA, even when following the same plan.
Optimal treatment usually combines weight loss with Continuous Positive Airway Pressure (CPAP) therapy and other specialist-recommended interventions. Current clinical guidelines recommend personalized weight management as a core part of OSA treatment in overweight or obese patients.
Key Points on Obesity and Sleep Apnea
- Short sleep duration increases the risk of obesity by disrupting weight regulation.
- Weight loss is more difficult for those who sleep fewer hours.
- Poor sleep and irregular sleep patterns interfere with weight management.
- Night shifts and shift work disrupt circadian rhythms, increasing the risk of obesity.
- Obesity is the main risk factor for obstructive sleep apnea .
- Sleep apnea contributes to obesity, hinders weight loss, and increases the risk of cardiometabolic diseases.
A balanced diet and regular exercise improve sleep quality, helping to maintain a healthy weight and a better quality of life. Poor sleep alters the body’s response to food and undermines overall health.
The value of a good night’s sleep is truly priceless.
