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寝不足だと太るの?睡眠不足と肥満の意外な関係について

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寝不足の場合に太ることは科学的に根拠があります。寝不足の場合、ホルモンバランスが乱れるので、食欲がどうしても増進してしまいます。その結果、寝不足は太ることの原因となります。寝不足の場合には、食事方法を考慮することで太ることを避けることが可能となります。

本稿では、寝不足と太ることの関係や寝不足で太ることを防止するための方法などをまとめています。寝不足と肥満の関係について興味がある方はご参照ください。

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寝不足と肥満の関係

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「寝不足は健康に悪い」「寝不足は美容によくない」などという話は聞くことが多いのではないかと思われます。しかし、「寝不足は太る」という話は聞かれたことがある方はあまり多くないのではないでしょうか。

寝不足は太るというのは、実は医学的・科学的な根拠があることなのです。このあまり聞かない寝不足は太るということに関して、寝不足はなぜ太ることにつながってしまうのでしょうか。

寝不足が太ってしまう理由

寝不足が太ることにつながってしまう理由は私たちの体の中のホルモンの働きに原因があります。私たちの体では健康な体を維持するために様々なホルモンが活動をしています。そのようなホルモンの中で、レプチンというホルモンとグレリンというホルモンとがあります。レプチンは食欲を制御するホルモンであり、一方で、グレリンは食欲を促進するホルモンです。

通常時にはこのレプチンとグレリンは正常に分泌され、食欲を正常に制御していますが、寝不足の場合、レプチンが減少し、グレリンが増加します。具体的には、レプチンは20パーセント程度減少し、グレリンも20パーセント程度増加します。つまり、差し引き、で4倍の食欲増進効果が発生してしまうということになります。

その結果、寝不足の場合には食欲が著しく増加してしまいます。しかもグレリンが欲するのは、高カロリーの食べ物です。その結果、例えば「深夜のドカ食い」などにつながってしまい、寝不足の場合には大量に高カロリーの食べ物を摂ることとなって太るということになってしまいます。

これが寝不足は太るということのメカニズムです。

寝不足による肥満を防ぐためには

このようにして寝不足は太るという結果につながってしまいます。では、寝不足によって太ることを避けるためには、どのようにすれば良いのでしょうか。

小分けにして食事をとること

寝不足によって太ることを避けるためには、寝不足の状態を解消することが一番です。寝不足を解消してホルモンの働きを正常化するということが最も「正当」な問題解決方法です。

しかし、寝不足は仕事の多忙さなどからやむを得ず生じてしまうことがほとんどでしょうから、寝不足を解消できない事の方が多いと思われます。そこで寝不足解消以外の方法で太ることを避ける方法を考えることが現実的ということができます。

寝不足解消以外で太ることを避けるためには、食事を小分けにして取るという方法がおすすめできます。食事を小分けとすることで同量の食事・カロリーを分けてとることになり、摂取する総カロリーは同じでも満腹感は2回に分けて得ることができます。そのため、寝不足を解消できない場合には小分けで食事をとることが太ってしまうことの防止につながります。

低カロリーのスープなどを活用する

最近ではコンビニなどで低カロリーをうたうインスタント食品などが販売されています。このような商品を活用し、寝不足で食事をとってしまうことを前提として、低カロリーの食事・夜食をとることで太ることを防止することができます。ホルモンの分泌は自律神経の働きによるので、自らの意思では変化させることはできません。そのため、寝不足であれば、グレリンはどうしても増加することになり、食欲は発生してしまいます。

そこで、寝不足によって食欲が発生してしまうことを前提として、食べるものを低カロリーのものとすることで太ることを防止します。太ることを防止する方法は我慢して食べないということだけではなく、食べてしまっても太ることがないものを選ぶことで回避することが可能となります。

その他、可能であれば寝不足を避けるために、朝方の生活リズムを作るなども仕事の内容などによっては可能と言えます。こなさなければならない仕事を夜ではなく、朝に回すことで、全体的な睡眠時間増えずとも、食事をとるのは朝なので、太る可能性を可及的減らすことが可能となります。

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寝不足によって太る原因と対策のまとめ

以上本文で述べました寝不足と太ることとの関係についてまとめますと、以下のようになります。

  • 寝不足の場合、ホルモンの分泌が乱れてしまうことによって食欲が増進してしまいます。その結果、食べる量が増えてしまい太ることとなります
  • 寝不足の場合、小分けで食事をとることや低カロリーの食品をとることで太る事の防止につながります。
  • 可能であれば、夜は眠り朝おきて仕事をするなどの生活リズムを取り、多めの食事をとってしまう時間を朝にすることがおすすめできます。このことにより寝不足という状態は変わらずとも、朝の食事となるので太る可能性を減らすことが期待できます

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