Gaining weight? Get more sleep
Studies suggest a link between sleep duration and weight gain.
You're more hungry (especially for sweets and snacks) because
sleep deprivation alters key hormone levels such as cortisol,
which increases appetite and weight gain. When a body is
stressed, it tries to produce serotonin to calm you down. The
easiest way to do that is by eating high-fat, high-carb foods that
produce a neurochemical reaction. Bottom line: If you need to
lose weight, be sure to get enough sleep.
Be smart about sleep
Tips for getting a good night's sleep
Have you been accused of getting up on the wrong side of
the bed? It might be because you didn't get much sleep on
any side of the bed.
More than one-third of American adults are not getting
enough sleep on a regular basis, usually sleeping less than
seven hours during a 24-hour period.
Poor and inefficient sleep has been linked to depression,
diabetes, high blood pressure, heart disease, obesity, stroke
and frequent mental distress.
Sleep is not a luxury; it is a necessity for good health and
well-being. "Poor sleep, especially from a disorder such as
sleep apnea (which causes disrupted breathing during sleep),
has a profound negative impact on your cardiovascular and
overall health," explains Dinesh Verma, MD, medical director
of North State Pulmonary/Critical Care Associates.
Catch more zzzs with ease
- Go to sleep at the same time each night and wake up
at the same time each morning.
- Schedule sleep just like any other daily activity.
- Sleep in a quiet, dark, relaxing room. Keep laptops,
checkbooks, work and gadgets out of the bedroom.
- Exercise to help you sleep more soundly.
- Avoid hidden sleep stealers like caffeine and alcohol
- If you wake and don't return to sleep in 15 to 20 minutes,
get up and read or listen to relaxing music. Return to bed
when you feel sleepy.
If you're concerned about your quality of sleep, including
snoring, gasping or experiencing leg cramps or difficulty
breathing during sleep, talk with your doctor about it.
He or she can help identify issues that may be interfering
with your sleep, and suggest next steps for more treatment.
AWAKE, a sleep apnea support group, meets on the third
Thursday of every other month at Enloe HomeCare &
Hospice. The next meeting is Thursday, November 17.
For details, call (530) 332-3117.
For additional sleep information, visit
How much sleep is enough?
The National Institute of Health recommends these daily sleep
guidelines for age groups.
|Newborns:|| 16-18 hours|
|Preschool-aged Children:|| 11-12 hours|
|School-aged Children:|| At least 10 hours|
|Teens:|| 9-10 hours|
|Adults (including older adults):|| 7-8 hours|