Sleep for more (or less) than seven hours a night and you’ll put on weight

Researchers have recently suggested the risk of getting fat increases if you spend shorter – or longer – periods in bed.

Studies suggest people who sleep approximately five to six hours a night and those spending nine or 10 hours in bed are more likely to gain weight. Those who took part in the study who were sleeping for short periods of time over six years gained more than four pounds in weight compared with sleepers getting seven hours a night.

The ‘long’ sleepers gained more than three pounds over the same period of time. Researchers believe that hormonal changes caused by too little or too much sleep may increase peoples appetite and affect their metabolism. The latest study was carried out by Jean-Philippe Chaput of Laval Univeristy in Quebec, Canada. Chaput has said: “Our study provides evidence that both short and long sleeping times predict an increased risk of future body weight and fat gain in adults.

Around a third of the UK adult population regularly sleep less than five hours a night, the average being seven hours. The  study looked at 276 adults between 21 and 64 years of age over a six year period. Short and long sleepers were 35% and 25% more likely to experience weight gain of 5kg (11pounds) compared with average sleepers.

Prof Horne, who is author of Sleepfaring: A Journey through the Science of Sleep, said his pointers for good sleep hygiene are:

•Follow a consistent and relaxing bedtime routine

•Avoid foods and drinks that contain caffeine before going to bed

•Do not bring your worries to bed with you

•Don’t go to bed hungry but don’t eat a big meal before going to sleep

•Make your bedroom quiet, dark and a little cool

•Get up at the same time every morning

•If you can’t sleep abandon the bedroom, do a jigsaw in dim light and wait for the eyelids to close.