Sleep Your Way Thin?
Sleep and Weight - is there a connection between how much you snooze and how much you loose?
-Marie Dittmer, MA, RD, LN, BettyConfidential.com
Are you concerned about your weight lately? Are the numbers on the scale starting to creep up a bit? If so, you might take a look at your sleep habits.
A number of studies in recent years show a relationship between the number of hours slept and weight. It seems people who sleep the least are at a greater risk of being overweight or obese. The relationship appears to be strongest in children and young adults and then decreases as people get older.
That's not good news for Americans. We live in a sleepy society where not getting enough zzz's at night is very likely. According to the National Sleep Foundation, respondents in the 2009 Sleep in America poll slept an average of just six hours and 40 minutes on workdays, and seven hours and seven minutes on weekends - below the recommended seven to nine hours of sleep per night.
How might a lack of sleep affect our weight? Nobody knows exactly, but there are some good theories. First, a lack of sleep affects two hormones in the body - leptin and ghrelin -both of which have a role in regulating hunger cues. It's plausible that if they aren't working as they should we could crave and eat more food than we really need. With our defenses down it seems easier to pick up a bag of chips or a chocolate bar for a snack instead of washing an apple or peeling an orange.
Another theory is that a continual lack of adequate sleep leads to feelings of fatigue. When we feel fatigued we're generally less physically active. Combine that with an increased calorie intake, and there's your recipe for weight gain.
So how can you ward off pounds and bring on the sleep? Here are a few tips:
1. Try to get at least seven to nine hours of sleep each night. Establish a regular time to be in bed and a regular time to wake up. The routine itself will help your body sleep better.
2. Limit caffeine. We love our java, but caffeine is a stimulant that can make it difficult to fall asleep - even if consumed 10 or more hours before bed.
3. Exercise regularly, but not right before bed. Exercises raises your body temperature and acts as a stimulant - making it difficult to fall asleep if done too close to bedtime. Exercise in mid to late afternoon, however, may help you sleep better.
4. Don't eat a heavy meal right before bed since a full stomach can disturb your sleep. Eat your last meal at least two to three hours before bed. Light snacks, thought, are okay. Try a glass of low-fat milk and few crackers.
5. Create a calming atmosphere an hour or so before bed. Turn the lights down low. Keep the room cool and comfortable and refrain from a lot of activity.
Remember though, adequate sleep is just one aspect in the challenge to maintain a good weight and achieve a healthy lifestyle. Proper diet and regular exercise go hand in hand so when it's time to hit the gym, don't think you have an excuse to hit the snooze button.
Read more about healthy living from BettyConfidential.com: What You Need to Know about UTIs and Eat More, Lose Weight
