Want to lose weight: Get some sleep!

Yes, sleep, not just how much you eat or how much you exercise, can help you achieve your optimal weight.

What is sleep deprivation?

College students between the ages of 18 and 22 need at least 8 hours of sleep every night.

Most college students report only getting about 6 hours of sleep per night.

What are some signs of sleep deprivation?

Tiredness & irritability Inability to tolerate

stress Poor concentration &

memory Alterations in appetite Behavioral & social

problems Mood swings Getting sick often (colds,

sore-throats, etc.)

How does sleep deprivation affect your

weight?

Affects hormone levels Changes body

composition Can increase the number

of food intake episodes Can increase potential

intake of high-energy dense foods

Hormone LevelsWhen Sleep Deprived Ghrelin levels increase – the ‘go’

hormone that tells you when to eat

Leptin levels decrease – the hormone that tells you when to stop eating

Body Composition When Sleep Deprived

There is an increase in loss of fat-free mass (any tissue that does not

contain fat)

There is an increase in gain of fat mass

Food Intake EpisodesWhen Sleep Deprived

The number of food intake episodes can increase when you are awake for more hours during the day

Overeating and more frequent food intake episodes occur mostly in the evening

High-Energy Dense FoodsWhen Sleep Deprived

There can be an increase consumption of fast foods, dietary fat, caffeine, & sugar/carbonated beverages

There is a decrease in consumption of vegetables

UNH Health Services Offers Nutrition Counseling

(No cost for students who have paid the health fee)

Managing a medical condition through nutrition

Eating for optimal sports performance and endurance

Getting proteins, vitamins and minerals if you are or thinking about going vegetarian

Eating better in the dining halls

Eating well on limited time and budget

Concerned about weight, food or body image

Worried you may have disordered eating behavior

unh.edu/health-services (603) 862-3823 or visit room 249 (2nd floor)