Snooze and lose
Are you feeling a little sleep deprived? Those sleepless nights could be having an effect on your body weight.
Do you have trouble getting a good night's sleep? You're not alone. Insomnia is a common medical complaint. Up to 40% of people report having trouble sleeping in any given year, according to Sydney's Royal Prince Alfred Sleep Health and Respiratory Support Clinic.
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The impact of not getting enough sleep can be more than just tiredness and lack of concentration. Researchers have found too little sleep may affect your ability to lose weight.
The link between sleep loss and weight gain
A recent study found a strong link between the amount of sleep a person gets and their risk of becoming obese. The study found people who slept less than four hours a night were 73% more likely to be obese than people that slept the regular seven to nine hours a night.
Even one hour of sleep made a difference. In the study, people who got only five hours sleep had a 50% higher risk of being overweight than those getting a full night's rest, while those who got six hours of sleep were just 23% more likely to be substantially overweight.
"The results are somewhat counterintuitive, since people who sleep less are naturally burning more calories," said lead researcher James Gangwisch. "But we think it has more to do with what happens to your body when you deprive it of sleep as opposed to the amount of physical activity that you get."
Sleep deprivation has been shown to have an impact on the levels of two appetite-related hormones leptin and ghrelin.
Hormonal changes
Leptin is associated with appetite suppression and grehlin has been identified as an appetite stimulant. During sleep deprivation, leptin levels fall and ghrelin levels rise, leading to increased appetite.
A possible reason for this can be found in our past. Gangwisch says we may have evolved to store fat during the summer, when the nights are shorter and food plentiful, in order to prepare for the dark winter months when food was scarcer.
"As a result, sleeping less could serve as a trigger to the body to increase food intake and store fat," he says.
Which means adding good night's sleep to your healthy eating plan and regular exercise might be the extra push you need on your way to success.
Tips for a better night's sleep
- Know your sleep needs. Most adults require a solid 7 to 9 hours in bed with plentiful deep sleep and no disruptions.
- Maintain a regular sleep schedule. Go to bed and set the alarm for the same time every day, even on weekends. Regularity strengthens the sleep-wake cycle.
- Time your consumption. Avoid alcohol, tobacco and caffeine (coffee, chocolate, colas) in the late afternoon (past 4 pm) and at night. Limit pre-bedtime fluids to eliminate nighttime bathroom visits. Finish dinner two to three hours before bedtime.
- Avoid napping. This is absolutely key if you're not sleepy at bedtime.
- Exercise regularly. It improves mood and promotes sound sleep. But avoid workouts within three hours of bedtime.
- Establish relaxing pre-sleep rituals. Listen to music, read a novel, take a bath, think about your day.
- Make your bedroom inviting. At bedtime, the room should be cool, dark and quiet. Block light with thick curtains or eye shades. Minimise noise with ear plugs, fans or other devices. Invest in a quality mattress and comfy pillows.
- Get up. If you wake up at night and can't fall back to sleep within 30 minutes, go to another room. Return only when sleepy.
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