Sleep and weight management

  • 06 May 2014
  • by admin
  • 0 Comments

Exercise and good nutrition can definitely help with weight management...what about good sleeping patterns?

  • Sleeping too little will usually lead to eating bigger portions throughout the day.
  • Insufficient sleep can affect hunger hormones. Ghrelin signals your brain that it’s time to eat. When you’re sleep-deprived, your body makes more ghrelin. Leptin, on the other hand, cues your brain to put the fork down. When you’re not getting enough sleep, leptin levels plummet, signaling your brain to eat more food.
  • Setting a bedtime routine, limiting caffeine late in the day and eliminating high-tech distractions in the bedroom are a few simple ways to encourage healthy sleep.
  • Those suffering from sleep apnea usually have a reduced quality of sleep.

CONCLUSION: FOR OVERALL HEALTH AND WEIGHT MANAGEMENT, 6-9 HOURS OF QUALITY SLEEP IS RECOMMENDED FOR MOST PEOPLE. 

References and resources:

1. http://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/

2. http://www.centreforsleep.com/assets/images/pdf/Sleep%20and%20Weight%20Control%20-%20A%20Wake-up%20Call.pdf

3. http://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

4. http://www.sleephealthjournal.org/article/S2352-7218%2815%2900015-7/pdf

5. http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips