The impact of sleep
If you do not sleep enough your neuroendocrine control of appetite can become disturbed, leading to overeating, altered insulin resistance, and a higher risk of developing Diabetes Type 2 - all of which make a person put on weight.5
Several studies have shown that sleep deprivation damages the body's ability to regulate eating by lowering levels of leptin, the hormone that tells the body when it has had enough.
Scientists involved in the Integrative Cardiac Health Project at Walter Reed Army Medical Center found*a consistent link between body mass index (BMI) and length and quality of sleep.6
"When we analyzed our data by splitting our subjects into 'short sleepers' and 'long sleepers,' we found that short sleepers tended to have a higher BMI, 28.3 kg/m2, compared to long sleepers, who had an average BMI of 24.5. Short sleepers also had lower sleep efficiency, experienced as greater difficulty getting to sleep and staying asleep,"*said lead investigator Arn Eliasson, M.D.
Researchers from the University of Bristol, England, found that*if a child is not getting enough sleep he/she is at higher risk of becoming obese.7*They believe that lack of sleep may alter hormones so that children end up consuming more food, as well as the wrong types of food.
Studies have also shown that ghrelin levels are higher in people who sleep too little. Ghrelin is a hormone released by the stomach - it tells the brain that you are hungry.
Scientists from Columbia University, New York, found that*sleeping too little decreases glucose tolerance8and compromises insulin sensitivity by increasing sympathetic nervous system activity, raising evening cortisol levels and decreasing cerebral glucose utilization.
This greatly increases the risk of gaining excessive weight, as well as developing Diabetes Type 2.
They also found that people who slept too much (nine or more hours) had a higher risk of developingdiabetes.
Not only will you risk putting on weight for hormonal reasons caused by sleep deprivation, but you are also less likely to want to exercise. Several studies have found that people who do not sleep enough are less likely to keep up with any exercise program because they are tired.
Try the following measures that may help you get some good, regular sleep:
Follow a consistent bedtime routine.Make the bedtime setting a relaxing one.Have a quiet, dark, and slightly cool bedroom.Try to get between 7 to 8 hours continuous sleep each night.Avoid foods and drinks that contain caffeine.Do not have a big meal just before bedtime. But don't go to bed hungry.Do not do any vigorous exercise within 4 hours of going to bed (some experts say six hours).Get up at the same time every morning.Keep to your going to bed and getting up times at weekends, or your non-working days.
If you do not sleep enough your neuroendocrine control of appetite can become disturbed, leading to overeating, altered insulin resistance, and a higher risk of developing Diabetes Type 2 - all of which make a person put on weight.5
Several studies have shown that sleep deprivation damages the body's ability to regulate eating by lowering levels of leptin, the hormone that tells the body when it has had enough.
Scientists involved in the Integrative Cardiac Health Project at Walter Reed Army Medical Center found*a consistent link between body mass index (BMI) and length and quality of sleep.6
"When we analyzed our data by splitting our subjects into 'short sleepers' and 'long sleepers,' we found that short sleepers tended to have a higher BMI, 28.3 kg/m2, compared to long sleepers, who had an average BMI of 24.5. Short sleepers also had lower sleep efficiency, experienced as greater difficulty getting to sleep and staying asleep,"*said lead investigator Arn Eliasson, M.D.
Researchers from the University of Bristol, England, found that*if a child is not getting enough sleep he/she is at higher risk of becoming obese.7*They believe that lack of sleep may alter hormones so that children end up consuming more food, as well as the wrong types of food.
Studies have also shown that ghrelin levels are higher in people who sleep too little. Ghrelin is a hormone released by the stomach - it tells the brain that you are hungry.
Scientists from Columbia University, New York, found that*sleeping too little decreases glucose tolerance8and compromises insulin sensitivity by increasing sympathetic nervous system activity, raising evening cortisol levels and decreasing cerebral glucose utilization.
This greatly increases the risk of gaining excessive weight, as well as developing Diabetes Type 2.
They also found that people who slept too much (nine or more hours) had a higher risk of developingdiabetes.
Not only will you risk putting on weight for hormonal reasons caused by sleep deprivation, but you are also less likely to want to exercise. Several studies have found that people who do not sleep enough are less likely to keep up with any exercise program because they are tired.
Try the following measures that may help you get some good, regular sleep:
Follow a consistent bedtime routine.Make the bedtime setting a relaxing one.Have a quiet, dark, and slightly cool bedroom.Try to get between 7 to 8 hours continuous sleep each night.Avoid foods and drinks that contain caffeine.Do not have a big meal just before bedtime. But don't go to bed hungry.Do not do any vigorous exercise within 4 hours of going to bed (some experts say six hours).Get up at the same time every morning.Keep to your going to bed and getting up times at weekends, or your non-working days.
