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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 Levels
When 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 Episodes
When 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 Foods
When 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)

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What College Students Need to Know About Sleep and Weight Loss

  • 1. 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.
  • 2. 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.
  • 3. 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.)
  • 4. 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
  • 5. Hormone Levels When 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
  • 6. 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
  • 7. Food Intake Episodes When 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
  • 8. High-Energy Dense Foods When 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
  • 9. 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)