The Skinny on Sleep Habits 3 Ways Lack of Sleep Can Make You Gain Weight We all know we’re supposed to keep up with our dental and personal hygiene, but are you keeping up with your sleep hygiene? It’s an important factor in overall health, including weight management, and even small changes can have an impact. Almost 28 percent of Americans are partially sleep deprived, sleeping less than six hours per night. Sleep is important for mood regulation, keeping energy levels up, and feeling restored to start a new day. When we lack sleep, we generally don’t feel very good as is the case made in a very extensive literature review done by the Academy of Nutrition and Dietetics. Sleeping less than seven to eight hours per night may be an even bigger issue for overweight and obese Americans because of the negative impact on weight loss efforts and weight regulation. There are three main ways that sleep deprivation may lead to increased fat mass and decreased fat mass utilization. 1. Increase in energy intake. Sleep deprivation can affect hormones that influence appetite regulation, including the hunger hormone. Sleep-deprived people report higher levels of hunger (mainly high fat, energy -dense foods) and decreased levels of satiety. Sleeping less also means more waking hours, giving you more time to eat each day. 2. Decrease in physical activity. Sleep deprivation often impacts energy levels, leaving you without the fuel you need to engage in activities, including exercise. And it has a ripple effect. The increase in sedentary behavior leads to lower total energy expenditure and a decrease in energy needs. Decreased energy needs coupled with an increase in appetite are a recipe for weight gain. 3. Altered fat metabolism. During weight loss, the goal is to improve body composition, mainly fat loss while maintaining lean tissue. Sleep deprivation impacts glucose metabolism and decreases insulin sensitivity, which ultimately impacts fat storage and fat utilization. Cortisol (a stress hormone) levels, which typically decrease throughout the day, remain elevated when sleep deprived. One study reported that cortisol levels were 37% higher in the afternoon than standard levels with only one night of sleep deprivation. Prolonged elevated levels of cortisol are associated with obesity and fat storage. Sleep deprivation during weight loss may also impact where weight is lost. One study found that a sleep deprived, energy-restricted group, when compared to a rested, energy-restricted group, lost the same amount of weight; however, the sleep deprived group lost 55% less fat and 60% more lean tissue than the rested group with the same amount of energy restriction! With the growing amount of evidence that suggests sleep deprivation hurts weight maintenance and loss efforts, it is important to focus on getting enough sleep. Improve Your Sleep Hygiene Go to bed at the same time each night and rise at the same time each morning. This will help get you on a consistent sleep/wake cycle. Make sure your bedroom is a quiet, dark, and relaxing environment, with a consistent temperature of 68-72 degrees. Make sure you have a comfortable bed, with pillows, mattresses, and bedding that suit your needs. Physical activity can promote healthy sleep but not when done right before bedtime. Don’t go to bed too full or very hungry. Large meals before bedtime may lead to indigestion and discomfort while hunger pangs may prevent you from getting to sleep. Caffeine and stimulants take time to wear off. Pay attention to how long these affect you and adjust your intake timing accordingly.
Posted on: Mon, 11 Aug 2014 19:56:02 +0000
Trending Topics
Recently Viewed Topics
© 2015