Supplement use has become increasingly prevalent in today’s world, reflecting a growing interest in proactive health management and holistic wellness. From vitamins and minerals to herbal extracts and protein powders, supplements offer individuals a convenient way to augment their diet and address specific health concerns.
Many people turn to supplements to bridge nutritional gaps, particularly in diets lacking in certain nutrients, busy lifestyles, or even inadequate access to fresh, nutrient-rich foods. Additionally, supplements are often used to support various health goals, such as boosting immunity, enhancing athletic performance, or promoting weight loss.
And while these goals might be a good thing, many of the supplements people take to achieve those goals have limited scientific evidence or even pose potential risks if consumed inappropriately – yet people still purchase and consume those supplements.
Now – I am not against supplements at all. I am not against taking vitamins, pre-workout, protein, etc. to fill in the gaps in my diet or enhance performance. But, I am against supplements when they are viewed more as the solution and not the supplement.
For example, when people want to lose fat, I know many people whose first resort is a fat burner. And despite the cost, the minimal (if any) scientific support, the strong words of advice from myself, the limited results after the first bottle, they purchase a second just to make sure – all while leaving one important supplement sitting on the shelf.
SLEEP!
Let's Take a Look at a Study…
Sleep is one of very few things that can positively or negatively affect every aspect of life, yet so often it is overlooked or the first thing to be sacrificed, especially when it comes to fat loss. Moreover, this impact is not limited to years and years of inadequate sleep but can be noticeable within a few days.
A recent article published in JAMA Internal Medicine in 2022 highlights this very thing. The researchers looked at sleep and energy intake among adults who were overweight over the span of four weeks. After two weeks of normal sleep, one group was encouraged to sleep longer with the goal of reaching 8.5 hours a night while the other group continued with their normal sleep patterns. Both groups were asked to continue with their normal daily activities and dietary habits during this study.
So What Was Found?
First, the groups did what they were supposed to do. The control group continued their normal sleep routine averaging roughly 6.5 hours per night while the sleep extension group increased sleep by roughly 1.5 hours the next two weeks from 6 hours a night to about 7–7.5 hours a night.
Second, the group who increased their sleep decreased energy intake by about 155 calories per day while the control reported an increase in energy intake by about 115 calories per day.
Again, it is important to note that participants were in their home settings and asked to keep everything else the same including things such as exercise and diet.
Great! So Just Sleep More and I Will Eat Less Right?!
Not exactly.
These findings do not mean that sleep is directly the cause of weight loss and/or weight gain. Poor sleep is associated with several underlying factors such as hunger levels, appetite-regulating hormones, brain neurotransmitters related to inhibitory control and desire seeking behaviors.
Thus, it is involved, it clearly has some impact, but as with anything, it is also not the one and only problem that might need addressing when pursuing weight loss or even weight maintenance goals.
Okay, So Then What Do These Findings Mean?
- It means that even short-term alterations in sleep appear to impact energy intake in adults who are overweight.
- It also means that individuals who are hoping to lose weight should improve and maintain appropriate sleep habits.
- And lastly, it means that if you wish to lose weight, there are many free things to try (that actually have scientific support) before buying that next fat burner.
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References
Tasali, E., Wroblewski, K., Kahn, E., Kilkus, J., & Schoeller, D. A. (2022). Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: a randomized clinical trial. JAMA Internal Medicine, 182(4), 365–374.
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