Sleep and Your Health
How many hours do you sleep a night? Do you wake up feeling refreshed and energized or groggy and tired? Americans are sleeping 1-2 hours less a night than we did 20 years ago. Studies have shown that nearly 70% of American women report sleep problems at least some nights of the week. Overall, 29% of women report taking a sleep aid at least a few nights a week.
Most of the women I know - myself included - do not sleep well on a regular basis. I think part of this is due to our lifestyles as many of us work long hours, drink too much caffeine, eat late night dinners that may include alcohol, are stressed out and work on the computer late at night. All these factors contribute towards poor sleep.
Not only is a lack of sleep annoying, it can also raise insulin levels which can increase risk of diabetes and heart disease. Your sleep habits can affect your weight as well. Think about it. after a poor nights sleep, what do you find yourself craving? Chances are that you will be looking for something sweet, salty or starchy. I know on the days after getting a poor nights sleep I am starving. There may be a medical explanation for these cravings. Researchers are discovering that sleep affects hormones that regulate satiety, hunger and how efficiently you burn calories. People who sleep less have higher levels of grhelin (a hormone produced in the body that increases hunger) and lower levels of leptin (a hormone that signals the brain to stop eating).
- In one study, people who slept 5 hours a night or less weighed more than those who slept 8 hours a night and had higher levels of ghrelin, a hormone that stimulates the appetite.
- In another study, people who slept 4 hours a night or less were 73% more likely to be obese that those who slept 7-9 hours. Those who slept 5 hours had a 50% higher risk of being obese.
So not only is adequate sleep important to help you think clearly, we now know that it can affect your weight. If you are struggling with losing weight and are a poor sleeper, it is important that you work on getting more sleep. Sleep tips to come at a later post.
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May 8th, 2007 at 9:17 pm
Alcohol and caffeine definitely disrupt good sound sleep! The negative effects increase as you age. In addition to all the great information provided in this post by Martha, is the fact that many people confuse fatigue for hunger. When you are tired you might think you are hungry and eat when you just really need to sleep. I sleep best when I have had at least 45-60 minutes of moderate to intense exercise, no caffeine after lunch, and no alcohol. Try it and see how quickly you fall into a good and sound sleep!