 |
 Know
someone who has trouble sleeping? It turns out that some studies
show a link between too few hours of sleep and increased body
weight in both adults and children. In honor of National Sleep
Awareness Week (March 8-14), we sat down with the nonprofit
TOPS Club to discuss the connection between obesity and sleep
habits.
“Our society is an insomniac, underslept society, perhaps
because of economic stress, chaotic lifestyles or sedentary
time spent with modern media, such as the Internet or cable
TV,” says Nicholas “Dr. Nick” Yphantides, MD,
MPH, medical spokesperson for the weight loss support organization.
“Sleep is an afterthought to many of us.”
Dr. Nick points out that insomnia often leads to late-night
eating binges, which are proven to be disruptive to the digestive
cycle and result in weight gain. “Falling asleep with
a full stomach means you are less likely to eat breakfast,
which is an essential part of maintaining a healthy lifestyle,”
he says. “Every study of successful long-term weight
loss shows that the eating plan includes a healthy breakfast.”
While it’s not easy to break old habits, Dr. Nick notes
that the more resistant people are to saying “lights
out” the more they have to deal with the consequences
the next day. For example, when fatigue sets in from late-night
activity, there is less desire to engage in exercise the next
day, an essential element of weight control.
Lack of sleep also affects the way the body processes and
store food and alters hormones that affect the appetite. “Physiologically,
when a body is not rested, it kicks into survival mode,”
he says. “Stress hormones are generated, resulting in
less production of appetite-suppressing leptin. Instead, more
ghrelin, which stimulates appetite, is generated.” In
addition, Dr. Nick notes, there is a suspected association
with insulin, which has an impact on food going into storage
in the body.
The importance of sleep cannot be overestimated. More than
just resulting in fatigue and affecting daily activities,
lack of sleep can impact the immune system, memory recall,
hypertension and other serious problems.
"I don’t believe everyone needs seven hours or
another specific number, but I do believe in adequate sleep.
It fits into the larger category of being responsive to what
the body needs,” Dr. Nick says. “Part of the evidence
of the restorative nature of sleep points out that when we
are ill, we need more of it, and not less or the same.”
To improve your success for a restful night, consider the
following:
- Aim to exercise at least twenty to thirty minutes each
day and no later than three hours before bedtime.
- When tired enough to seek coffee and energy drinks, take
a short, half-hour nap instead.
- Go to bed and get up at about the same time every day,
even on weekends.
- Keep bedrooms cool, dark, quiet, and comfortable. Consider
a sound machine or small fan for white noise and an eye
mask to block out light.
- Follow a relaxing bedtime routine, such as reading a book,
engaging in light stretching or taking a bath.
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