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睡眠とカロリーの意外な関係?!寝るだけでカロリーを減らす方法

おっさん猫

十分な睡眠をとることで、摂取カロリーを抑え、消費カロリーを増やすことができ、効果的に体内のカロリーを減らすことができます。

なぜなら、人は睡眠不足になると摂取カロリーが増加し、消費カロリーが減少するという傾向があるからです。睡眠不足になると、食欲をコントロールするホルモンの分泌の乱れ、冷静な正しい判断力の低下による衝動的な食生活という事態を招き、結果的に摂取するカロリーが増加するのです。

また睡眠不足は、成長ホルモンの不足を招き、その結果筋肉量が減少、基礎代謝が低下し、消費カロリーが減少してしまいます。

そこで、本記事では、睡眠とカロリーの因果関係についてご紹介していきます。ダイエットが成功しないというあなた、本記事を読んで睡眠の重要性を知り、無理せず摂取カロリーを抑え、消費カロリーを増加させることができる生活習慣をぜひ実践してみてください。

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睡眠とカロリーの因果関係

人は睡眠不足になると、ホルモンのバランスが崩れ、体にとって必要なホルモンが十分に分泌されなかったり、脳の休息がとれなかったりします。

このようなことが起こると、カロリーの摂取、消費にどのような影響が出てくるのでしょうか?

以下で、「睡眠とホルモンバランスとカロリーの関係」「睡眠と脳の休息とカロリーの関係」について、みてみましょう。

1.睡眠とホルモンバランスとカロリーの関係

睡眠とホルモンバランスと体内のカロリーの関係はどのようになっているのでしょうか。2つのパターンを見ていきましょう。

1-1.睡眠不足によるカロリーの摂取量の増加

睡眠が不足すると、カロリーの摂取量が増加します。

なぜなら、睡眠不足により、空腹を感じるホルモンである「グレリン」が増加し、満腹を感じるホルモンである「レプチン」が減少するからです。

  • グレリン: 主として胃内分泌細胞で産出され、摂食亢進や体重増加、消化管昨日調節など、エネルギー代謝調節に重要な作用をもつ
  • レプチン:脂肪細胞から分泌され、食欲を抑制し、エネルギー代謝を活性化させる機能を持つ

ではここで、2004年にシカゴ大学で行われた、睡眠と「レプチン」「グレリン」についての研究をご紹介しましょう。

シカゴ大学 Spiegel K 、Tasali Eらによる研究

  • 1)若い男性の被験者を長時間睡眠グループと短時間睡眠グループにわける。
  • 2)二つのグループの「レプチン」「グレリン」のレベルを比較する。
  • 3-1)「レプチン」(満腹を感じるホルモン)は短時間睡眠グループの方が長時間睡眠グループより、平均18%低濃度だった。
  • 3-2)「グレリン」(空腹を感じるホルモン)は短時間睡眠グループの方が長時間睡眠グループより、平均28%高濃度だった。
  • 4)被験者の主観においても、短時間睡眠グループは長時間睡眠グループに比べて、平均23%多く「食欲の増進」を感じ、平均24%多く「飢餓感」を感じていた。
  • 5)この食欲の増進は、「野菜や果物」より「甘いもの、塩気のあるもの、でんぷん質のもの」、つまり、よりカロリーの高い食べ物に対しての食欲が増すことがわかった。

この研究結果からも、睡眠が不足すると食欲に関するホルモンのバランスが崩れ、カロリーの摂取量が増加することがおわかりいただけたと思います。

1-2.睡眠不足によるカロリーの消費量の減少

寝ている男性

睡眠が不足すると、カロリーの消費量が減少します。

なぜ、このようなことがおこるのか、それは、睡眠不足により成長ホルモンの分泌量が減少し、その結果、第一に、筋肉量の減少・基礎代謝の低下により、第二に体内の栄養分の分解量の低下により、カロリー消費量の低下を招くのです。

それでは、なぜ睡眠が不足すると、成長ホルモンの分泌量が減少するのでしょうか?

なぜなら、人には、交感神経・副交感神経という二つの自律神経があります。交感神経は日中の活動期に優位になり、副交感神経は夜中や睡眠中に優位になります。また、成長ホルモンは副交感神経が優位なときに分泌されます。このため、成長ホルモンの分泌には睡眠が不可欠となるのです。

成長ホルモンは、標的機関に分泌されることで、その組織の成長をコントロールします。このため、成長ホルモンが減少すると、筋肉の生成も妨げられます。筋肉量が減少すると、基礎代謝(何もしなくても消費されるエネルギー)量が減少するため、カロリー消費量の減少につながります。

また、成長ホルモンは、体組織の修復・維持のために、体内の脂肪などの栄養分をカロリーとして分解して使用します。このため、成長ホルモンが減少すると、消費カロリーも減少するというわけです。

ここまでで、睡眠とホルモンバランスとカロリーの関係について、ご紹介してきました。次に、睡眠と脳の休息とカロリーの関係について、考えてみましょう。

2.睡眠と脳の休息とカロリーの関係

睡眠が不足すると、脳の休息がとれなくなり、結果として摂取カロリーが増えます。

なぜなら、睡眠不足は冷静で正しい判断をする力を奪ってしまうため、より衝動的に物事を決定してしまう可能性が高くなるからです。

衝動的に物事を決定してしまうということは、普段はカロリー量などを考慮し選んでいた食べ物を心の趣くままに食べるようになってしまう、ということですね。結果として、高カロリーの食べ物を多く食べてしまうため、摂取カロリーが増えてしまうのです。

ではここで、睡眠不足と食べ物の選び方についての研究を見てみましょう。
カリフォルニア大学の研究

  • 1)23人の学生の脳を、十分な睡眠後と不十分な睡眠後の2回、機能的磁気共鳴画像(fMRI)により測定
  • 2)低カロリーから高カロリーまで様々な80の食品を見せ、どの食品を好むかレーティングを行う
  • 3)不十分な睡眠の後では、大脳皮質の食欲と満腹感を評価する領域に脳活動の低下がみられた

以上のようにこの研究では、睡眠不足による食事行動への影響が、主観だけではなく脳の働きからも明らかにされました。

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まとめ:十分な睡眠で体内のカロリーが低下します

ここまで、睡眠とカロリーの因果関係についてご紹介してきました。もう一度、ここで睡眠不足がもたらす、体内のカロリーの変化について、まとめてみましょう。

  • 空腹を感じるホルモンの「グレリン」が増加、満腹を感じるホルモンの「レプチン」が減少し、摂取カロリーが増加する
  • 成長ホルモンが減少し、基礎代謝の低下、栄養分の分解量の低下により、消費カロリーが減少する
  • 脳の休息が取れなくなることにより、衝動的な食べ物の選択を行ってしまい、摂取カロリーが増加する

睡眠が私たちの健康にとって、とても重要であることはよく知られていますね。本記事では、睡眠が人の体のカロリーをも左右していることをご紹介してきました。
睡眠の大切さを再認識していただき、今後の健康な生活に役立てていただければ幸いです。

睡眠を十分にとるために、以下の記事もぜひご覧ください。

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