Feasibility of Increasing Sleep Duration in Sleep-Deprived Adults
Introduction
A recent study examined the viability of extending sleep hours among adults experiencing sleep deprivation and evaluated its impact on nutrient and sugar intake. The sleep cycle is a critical biorhythm that affects the entire body-mind system. Sleep deprivation is a common issue, and the underlying physiology of sleep remains inadequately understood. Optimal physical and mental health is associated with a recommended sleep duration of six to nine hours. However, behavioral sleep reduction is increasingly prevalent, with reports indicating that approximately 37% of American adults sleep less than six hours per night. Insufficient sleep is a known risk factor for various conditions, including obesity and cardio-metabolic diseases. Recognizing sleep as a modifiable risk factor, researchers are exploring interventions aimed at enhancing sleep duration and quality to improve the overall health of sleep-deprived individuals.
Link Between Sleep Deprivation and Obesity
Emerging evidence suggests a correlation between insufficient sleep and obesity along with its related complications. Sleep plays a vital role in regulating neuroendocrine function and glucose metabolism. Sleep deprivation can lead to metabolic changes such as reduced glucose tolerance and hormonal imbalances affecting appetite. Additionally, individuals who get inadequate sleep often exhibit poor dietary habits, negatively influencing nutrient intake. Therefore, efforts to extend sleep duration may enhance sleep hygiene, improve nutritional habits, and assist in weight management and cardio-metabolic health.
The SLuMBER Study
Study Overview
A new randomized controlled trial published in the American Journal of Nutrition investigated the feasibility of sleep extension through behavioral modifications in healthy adults experiencing sleep deprivation. This trial, referred to as the SLuMBER study (Sleep Lengthening and Metabolic Health Body Composition Energy Balance and Cardiovascular Risk), also included a pilot investigation to assess the effects of sleep extension on nutrient intake.
Participant Recruitment and Methodology
Researchers recruited 42 normal-weight, healthy adults averaging five to seven hours of sleep per night. Participants were divided into two groups: 21 individuals from London, England, received personalized sleep consultation aimed at enhancing their sleep hygiene through evidence-based behavioral changes, while the remaining 21 comprised the control group with no intervention. Participants in the sleep extension group chose four relevant sleep hygiene behaviors, such as avoiding caffeine before bedtime and maintaining consistent sleep and wake times.
Data Collection
Measurements of cardio-metabolic markers, body mass index (BMI), energy expenditure, and body composition were taken at the study’s onset and the conclusion of the four-week period. Following the consultation, participants maintained sleep and food diaries for seven days. Sleep duration was monitored using wrist actigraphy to accurately track sleep and the time spent in bed before falling asleep.
Results of the Intervention
Sleep Duration and Quality
The intervention yielded promising results, with 86% of participants in the intervention group increasing their time spent in bed, and about 50% extending their sleep duration by 52 to 88 minutes. Remarkably, three participants achieved a weekly average sleep duration of the recommended seven to nine hours. However, data indicated that the quality of sleep in the intervention group was lower compared to the control group, likely due to an adjustment period associated with the new routines.
Nutritional Intake
The sleep extension intervention led to an approximate reduction of 10 grams in free sugar intake compared to baseline levels. The results also suggested trends of decreased carbohydrate and fat consumption in the intervention group relative to the control group. No significant differences in body weight, body composition, waist circumference, total energy intake, cardio-metabolic risk, or physical activity were observed between the two groups.
Conclusion: The Importance of Sleep for Health
Implications for Health and Nutrition
While adequate sleep does not guarantee good health, it is essential for maintaining overall physical and mental well-being. The current study illustrates that sleep deprivation may contribute to unhealthy dietary choices. Extending sleep duration resulted in reduced free sugar intake, suggesting that improved sleep can lead to healthier food consumption patterns. This highlights the potential for simple changes in sleep habits to foster better nutritional choices.
Limitations and Future Research
This study is the first randomized controlled trial to explore sleep extension through behavioral interventions in free-living conditions. However, it has limitations, including the lack of blinding in participant allocation, a predominantly white female sample, potential reporting bias due to self-reported dietary records, and a brief intervention period of four weeks.
While the complexities of sleep deprivation remain, cultivating healthy sleep habits not only enhances well-being but also increases the likelihood of a healthier life. The study supports the notion that personalized sleep extension interventions targeting behavioral changes can promote longer sleep durations in those lacking sufficient rest. Additionally, findings suggest that increased time in bed may correlate with lower sugar consumption and healthier dietary choices, identifying sleep deprivation as a modifiable risk factor for obesity. Future research is warranted to further explore the relationship between sleep deprivation and nutrient intake in greater detail.
Written by Preeti Paul, MS Biochemistry
Reference: Haya K Al Khatib et al., Sleep extension is a feasible lifestyle intervention in free-living adults who are habitually short-sleepers: a potential strategy for decreasing intake of free sugars? A randomized controlled pilot study. Am J Clin Nutr 2018;107:43-53