Created by the University of New Hampshire, Health Services. 2013.

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)