Are You Getting Enough Sleep?
February 15, 2007
Most of us, myself included get by on too little sleep. We get up early to get to work, get our workouts in, or get the kids off to school. We stay up late, trying to get everything done. It’s hard to relax and unwind at the end of the day.
A research study conducted at Columbia University in New York City, where scientists studied 3,682 people discovered that those who logged 5 hours a night were 50% more likely to be obese than those who averaged 7 to 9 hours. Those who averaged 4 of fewer hours were 73% more likely to be seriously overweight. People who got 6 hours fared much better, they were only 23% more likely to be obese.
One of the reasons behind the bulge: Sleep deprived people eat more. Regularly getting too little sleep alters eating behavior and metabolism, says Esra Tasali, M.D., a sleep specialist at the University of Chicago. Research has shown that compared with those who got 10 hours of sleep a night, people who had only 4 two night running experienced hormonal changes: a dip in hunger-suppressing leptin along with a rise in appetite-boosting ghrelin. That imbalance leaves you with a major case of the munchies and primed to gain. Making matter worse, the risk for type 2 diabetes increases with every pound gained. But what’s particularly disconcerting is that sleep deprivation on it’s own can also increase diabetes odds even in people who aren’t overweight. When your’re exhausted, your body doesn’t metabolize sugar as efficiently. In fact, your ability to use sugar for energy drops about 30%, Dr Tasali says. The excess sugar remains in your blood, which is what ultimately raises your diabetes risk.
It doesn’t take much to induce these changes-even one week of sleep deprivation can be enough to set off a temporary diabetic effect. Scientists have found that when healthy adults curtail their sleep to 4 hours a night for about a week, their ability to process blood sugar is similar to that of people with diabetes. If you only skimped on sleep for a few days, the effect are reversible, but chronic deprivation may lead to more permanent changes in how your body handles sugar.
Getting enough sleep can be a challenge. However, there are some things you can do to help get a good night’s sleep. Developing some rituatals will signal the body and mind to slow down.
Don’t go to bed unless you are tired.
If after 20 minutes you can’t sleep, get out of bed and fin something else that will help you relax.
Limit alcohol, caffeine and sugar consumption before bed.
Avoid stenuous exercise within 4 hours of bedtime.
Make your bedroom comfortable and quiet, no TV, no harsh lighting, etc.
Self Magazine, Healthier By Morning, by Krisin Kane
Seattle Woman, August 2005, Sleepless All Over Seattle, by Roberta Greenwood
Entry Filed under: Fitness Goals, Sleep, fitness, healthy lifestyles. .
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1.
Phil Sabin | February 15, 2007 at 10:05 am
I would also add don’t eat two hours before bed time if you want to lose weight. I have been following this habit and it’s working wonderfully.
Phil
2.
zappoman | February 15, 2007 at 5:24 pm
Ok, this is scary… I know I don’t sleep much… and I’ve never heard anything to convince me to change that… until now… This has got me wondering… I wonder how these diabetes risk correlate against people who also exercise a great deal? Am I balancing things out?
3.
lsabin | February 16, 2007 at 5:54 am
I think you are. High tryglycerides, high blood pressure, higher levels of cortisol, all contribute to type II diabetes.
Exercise changes the profile. Exercise lowers blood pressure, increases HDL lipoproteins, A healthy diet is the other factor. If you eating healthy in spite of your schedule, then you probably aren’t increasing your blood sugar levels, you are lowering your blood sugar through exercise.
People who are borderline diabetic can reverse the situation through diet and exercise.
Keep working out, eat healthy, and listen to your body. If you are tired rest.
4. 2.16.07 « Keith Gra&hellip | February 16, 2007 at 9:35 pm
[...] me on Friday. The early morning runs catch up with me by the end of the week. On a similar topic, Isabin wrote a great post yesterday on issues associated with not getting adequate sleep. This is a problem [...]
5.
lsabin | February 19, 2007 at 7:50 am
As your mileage or the intensity of workouts increase, the need for rest and recovery time increases as well. You’ll probably notice that your legs just don’t feel as fresh. Getting a little extra sleep will help.
6.
ironmed | February 20, 2007 at 8:22 pm
it seems paradoxical to me that people who sleep less are overweight. perhaps it’s because i would attribute that to busy lifestyles that promote activity which would result in a higher basal metabolic rate or are doing things that burn extra calories throughout the day. particularly athletes. Also, if i can’t fall asleep after 20 mins, i think doing something else would only wake me up more, and I would only get 3-4hrs instead of 6-7hrs.
7.
lsabin | February 21, 2007 at 2:40 pm
You make an interesting point. In my business I see alot of executives who work long hours, don’t get much sleep and don’t have the best eating habits. They may exercise, but the lack of sleep and unhealthy diet has an adverse effect on their metabolism.
Athletes don’t necessarily fit this profile. They may be busy and not get as much rest. They are usually eating healthier and have a faster metablic rate because of the exercise.
Sometimes if I really can’t sleep I get up and do something else. It may not make me fall asleep more easily, but I find that if I can’t sleep, I’d rather do something productive. That’s just me.
Thanks for your comments.
8.
ironmed | February 22, 2007 at 3:44 pm
I think the operative word in your reply regarding diet is “usually.” For me you’re right, generally I’m good about eating my fruits and veggies along with normal portions of carbs and proteins, while avoiding many “unhealthy” items, such as sodas, coffee, sweets, etc. However, I never really noticed it until about a year ago, but I am constantly hungry so in my moments of weakness, I may eat an ice cream sandwich (or two or three) or go out to celebrate the in of exams imbibing copious amounts of ethanol. Do you have any recommendations for keeping healthy snacks around to munch on throughout the day? I usually carry carrots and pretzels (and on occassion a sliced apple). Thanks!
9.
zappoman | February 24, 2007 at 11:08 am
There’s a scene in the movie “What It Takes” where Peter Ried is talking about how he keeps from eating junk food… He is giving a tour of his kitchen and he shows that all of his cupboards are empty and he has no food in his refrigerator… He then explains that he goes shopping for EVERY meal… one at a time… so that he can’t cheat between means.
Frankly, I think that’s crazy, I don’t know how he fights the temptation at the grocery store… I mean there is so much junk food there. I feel like you have to shop when you are at your strongest.
10.
lsabin | February 24, 2007 at 1:38 pm
I agree! You shouldn’t go shopping when you are hungry. I think a good strategy is to have a lot of healthy staples around the house. Keep the edamame and healthy cereals to snack on. I try to load the freezer up with seafood and chicken. It’s tough when you have teenagers though. They are always wanting pizza and icecream.
11.
lsabin | February 25, 2007 at 7:09 pm
Here are some suggestions for portable snacks:
A serving of almonds in a ziploc bag
string cheese
fruit
celery
dry cereal in a ziploc bag
I also keep organic instant hot oatmeal in my car. Nature’s Path makes a pretty decent product. They have optimum power, which contains flax, soy and blueberries. The calories range from 150 to 200 per serving and contain more fiber, less sugar and sodium than most instant cereals.