Fact: Sleep is Key to Fight Obesity!
Sleep deprivation and obesity-is there a link between the two? So many American’s are now obese, more than one-third of us fall into that category. As the decades come and go, the problem just keeps getting worse. Lower amounts of physical activity, higher caloric intake, how our genes and our environment mesh as well as the impact our culture has on us all contribute to our overall fat/weight gains. While all of these things have had an impact on our lives, American’s now sleep less than ever before. Researchers are beginning to see what the effect this lack of sleep has on us; does it have an effect? You be the judge.
Our ancestors slept more than we do, that’s a fact. In the 1900’s the average sleep time was 9 hours per night as opposed to us today as we average less than 7 hours each night. That’s two full hours less. A study done in 2001 found that if you get less than 6 hours of sleep a night, and stay awake after midnight, you are more likely to be obese. 1.1 million adults were surveyed in 2002. It was discovered that those who got less than 7 hours of sleep a night also found that as a result, their body mass index (BMI) increased.
It is a known fact that overall, those of us who are overweight or obese get less sleep then individuals who are a normal weight. How much more overweight are those sleepy eyed people? A 2004 study found that those who got in less than 8 hours of shut eye a night increased their BMI proportional to how much sleep they lost.
In the past 20 years, over 12 studies have been conducted on more than 45,000 children and it was found that there is absolutely a link between how many hours of sleep these kids got a night and their risk of future obesity. If children sleep less, they show a higher risk of obesity in the future. The British Medical Journal discovered that 3 years olds with short sleep patterns had a higher risk of obesity by age 7. This shows that poor sleep patterns may permanently influence the part of the brain that controls appetite and energy levels.
One study examined how restricting sleep to 4 hours per night for a week impacted the subject’s metabolism. The subjects showed signs of glucose intolerance (this leads to diabetes) as well as hormone changes that are hooked to weigh gain and hypertension. And hypertension is one of the fastest growing health issues in America today. These physiological changes were reversible as normal sleep patterns returned. Yes, reversible.
A good night sleep is so important for so many reasons. When you are sleep deprived you are affected in almost every aspect of your life. Just a few of the areas affected include:
Memory loss
Weight Fluctuations
Weakened immune system
Increased sensitivity to pain
Shakiness and hand tremors
Slurred speech
Increased risk of cancer
If you find yourself locked into some poor sleep habits, whether by choice or by circumstances out of your control, what can you do to get back on the sleepy time train?
Here are some things that may help:
Stick to a schedule: Have a set bedtime and stick to it even on the weekends. In addition, wake up at the same time every morning.
Keep your room cool: We tend to sleep better in a cooler room; about 65º. If your bedroom is too hot or too cold it could interrupt your sleep.
Do something relaxing right before bed: Doing something relaxing to help you wind down after a busy day can help you feel sleepy. Try reading, a warm bath or listening to soft music. Most important, cut off TV and electronic use at least an hour before you go to sleep. This will allow your mind to relax and allow you to get a better night’s sleep.
Cut out caffeine: Caffeine can keep you up even ten to twelve hours after drinking it! Think about eliminating caffeine after lunch or cutting back your overall intake.
If you have tried everything and you still need extra help getting a good night’s sleep, Medifast has a fantastic sleep aide called Essential 1: Sleep Health. It contains a time released blend of melatonin. It not only helps you fall asleep but also helps keep you sleeping all night without making you feel groggy.
Related posts:
