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Sleep Your Way to Weight Loss?

 

sleep


The connection between weight and sleep has been receiving a great deal of attention lately. It seems that every few months there’s another study saying that people who sleep less weigh more. What does this mean for people who are trying to manage their weight? Should we add sleep to the list of things you need to focus on?

 

Several studies have found changes in hormones in people who are sleep deprived. Researchers theorize that when our internal or biological clocks are disrupted, this alters metabolism. A number of studies have pointed to the disruption in circadian rhythm for night or shift workers.

While biological mechanisms may in fact play a role, there are also more practical aspects to consider. According to one recent study presented at a professional conference, lack of sleep weakened activity in an area of the brain essential for managing behavior and making complicated decisions, such as what to eat. In other words, if you are sleepy, you aren’t paying full attention to your food choices in the same way you might if you were fully alert. I know when I am feeling over tired, there’s a greater chance I might pick something sweet and sugary to eat and rarely, in those moments, will I crave a bowl of broccoli.

There’s also the increased chance that the later you stay up, the more likely you are to be eating, especially if you are watching TV. And, what about physical activity? If you are tired, are you more or less likely to want to engage in any activity? I would bet that most people opt to do something sedentary when they are tired instead of something active.

Most health professionals recommend 7-8 hours of sleep a night. While that may be difficult for many in our fast-paced lifestyles, a good night’s sleep is still a worthwhile goal. There are guidelines for how to get a good night’s sleep: http://www.sleepfoundation.org/article/sleep-topics/healthy-sleep-tips or www.webmd.com/parenting/features/good-nights-sleep (which also includes tips for your family). Of course, if you feel you have a more serious sleep problem, you should seek advice from a medical professional.

The research may not yet be definitive on all the ways that sleep can affect our health and weight but it seems to make sense that getting a good night’s sleep is an important component of an overall healthy lifestyle. While we are waiting for all the science to catch up, there is no question that the best way to manage your weight is still diet and exercise – we know that works right now! 

 
 

by LindaGotthelf on 08/08/2012 | Share Story With a Friend

tags: Weight-Loss

About the Author

Linda Gotthelf

Linda is the Director of Research and has a Ph.D in Psychology specializing in behavioral medicine. She is a founding member of HMR, starting as a health educator and working in several roles since 1984 and has been a co-author on many professional articles.

Comments (4) Post a comment
While I'm pretty well convinced that our bodies *don't* function on all 8 cylinders (probably including metabolically!) when we're overtired, you're just so right that, as of now, we don't have the scientific support for the theory. What we DO know is that adequate sleep is a necessary requirement for energy, alertness and overall health, AND that the longer we stay awake each day, the more we eat. More waking time = more eating time, that's just a fact. In addition, it's clear that healthy eating choices decrease in inverse relation to waking time. For me, if I'm not sleeping, I at least try to stay in bed and read, and in the event that I do get up and about I make sure to freshly brush my teeth. Who wants to eat with fresh-brushed teeth? Thanks for a timely article, Linda. My clients have been asking about this.
by PeggyatHMC on 08/20/2012
Now you know why your GRANDMA said to get 8 hrs of sleep. Not all grandma stuff is accurate. Sleep and chicken soup are.
by MtnHomeMichael on 08/09/2012
I never realized lack of sleep weakened complicated decision making skills. This explains a lot of my choices when not well rested. Thank you for opening up my eyes to this! This blog is really helpful and informative.
by EmilyMet on 08/09/2012
I definitely agree with the themes behind this blog, Linda! I make much better food choices when I am alert and well rested. I crave soda, chocolate, and candy when I am tired :(
by sailGirl on 08/08/2012