by Robin Ragland

Created on: November 14, 2008   Last Updated: May 31, 2009

Sleep and weight loss: What you need to know.

Modern life is hectic. There is so much to do and accomplish in any given day that sleep has taken a back seat. It is estimated that up to 63% of Americans get only 5 or 6 hours of sleep a night instead of the 7 to 9 hours our bodies need to function properly. We counter this lack of sleep with pills, energy drinks and caffeine and end up with a bigger problem that we started with. Sleep disorders affect more people today than ever before.

Whether you are losing sleep from a sleep disorder, or just a too active social life, lack of sleep takes a toll on many parts of your life. The most common symptom is a low energy level, that feeling of dragging yourself through your day. Some of the more serious side effects though are an increased risk of heart disease, diabetes, cancer, and obesity. Reports from the Harvard-run Nurse's Health Study have linked lack of sleep with an increased risk for breast cancer, colon cancer, and heart disease. This suggests that a low energy level and a need for caffeine are the least of our problems when it comes to getting enough sleep to keep ourselves healthy.

If you are trying to lose weight and having trouble, look at how much sleep you get. If it is less than 7 hours a night, you may be sabotaging your diet. New research is being done every day into how lack of sufficient sleep is impacting weight loss.

One study presented at the 2006 American Thoracic Society International Conference followed a control group of 70,000 middle-aged women over a span of sixteen years. They found that the women who got only 6 hours of sleep a night were 12% more likely to gain weight than the women who got 7 or more hours of sleep. When the hours of sleep dropped to 5 hours the women were 32% more likely to gain weight.

There are many possible reasons lack of sleep could cause weight gain. One reason is the effects of sleep deprivation on the chemicals Gherlin, and Leptin. Gherlin is a chemical that controls your feeling of hunger. Lack of sleep causes this chemical to rise and your feelings of hunger to increase. Leptin is the chemical that tells your brain when to stop eating. It is lowered with lack of sleep and your brain doesn't signal your body that it is satisfied and you can stop eating. This combination can keep you eating long after you would normally stop, leading to weight gain. The types of food you crave when you are sleep deprived are also a factor. Sleep deprived people tend to crave sweet, salty or starchy foods that are high in calories.

They key to avoiding these problems is to get a good night's sleep. Establish a steady routine leading up to bedtime to signal your brain that it is time for sleep. A warm bath or a good book is a great way to unwind and fall asleep. Try to go to bed at a regular time each night, the body responds well to routines. Take the T.V. out of the bedroom and don't do work or other projects in bed. Reserve the bed for sleeping. A light snack at bedtime can be helpful but avoid sweet, spicy, or heavy foods. Get plenty of exercise but not too close to bedtime or you will be more wide awake than ever. Avoid alcohol and caffeine for the 4 to 6 hours before bedtime so it won't interfere with your sleep.

If the problem is a sleep disorder the best course of action is to visit a doctor or even a sleep clinic. They can analyze your needs and find a course of treatment that will allow you to get a good night's sleep.

Treat your body well and it will treat you well. Get a good night's sleep.

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