Staff Writer
You know the drill: Eat right and exercise to lose weight. It can be a tiring endeavor to find the time to prepare healthy meals and carve out a few minutes to work out. Plus, you've still got work, family and a life to live.When we get busy, we tend to shave time off our sleep schedule to fit everything in. This may not only be unhealthy, but could also be counterproductive to your weight-loss efforts. Recent research has found a strong relationship between sleep and weight loss.
"The more you sleep, the better your body can regulate the chemicals that control hunger and appetite," according to Michael Breus, Ph.D., a clinical psychologist, board certified sleep specialist and author of Good Night: The Sleep Doctor's 4-Week Program to Better Sleep and Better Health.
"Sleep deprivation makes you feel hungry, even if you are full," says Dr. Breus. "Sleep loss has been shown to affect the secretion of cortisol, a hormone that regulates appetite. As a result, individuals who lose sleep may continue to feel hungry despite adequate food intake."
The Journal of the American Medical Association has published several studies suggesting that a lack of sleep may increase hunger and affect the body's metabolism, which may make it more difficult to maintain or lose weight.
Research from a study conducted at Columbia University found that, "The more sleep deprived you are, the more likely you are to become obese." Participants between the ages of 32 and 59, who slept four hours or fewer each night were 73 percent more likely to be obese than those who got between 7-8 hours.
"Sleep loss may interfere with the body's ability to metabolize carbohydrates, which leads to high levels of blood sugar," says Dr. Breus. "Excess blood sugar promotes the overproduction of insulin, which can lead to the storage of body fat and insulin resistance, a critical step into the development of diabetes."
Dr. Breus adds that when someone is sleep deprived, they tend to make poor food choices. People are apt to choose high-sugar, high-caffeine and high-carbohydrate snacks to get a burst of energy, all of which contribute to weight gain.
He breaks it down like this: "Sleep deprivation causes an increase in appetite and a decrease in metabolism, which equals an increase in fat storage and weight gain."
Try getting an extra hour of sleep per night to see how it affects your energy, mood and weight-loss efforts. Dr. Breus says that individual sleep needs vary, but suggests most adults need 6-8 hours per night.
An extra hour of sleep may burn as many as 147 additional calories per night, according to Dr. Breus. The more sleep you get, the more your metabolism speeds up, which could lead to losing as much as 14 pounds a year -- simply from getting a little extra sleep every night.
Now there's a good reason to turn off the TV and hit the sack a little early tonight. If you're having trouble sleeping, check out these 7 tips for better sleep.
Labels: diet, lose-weight, metabolism, sleep, tweak, tweak-of-the-week, weight-loss
Comment: Monday, May 11, 2009 12:29:00 PM - 
said...
Sometimes I can't make it all day and need a nap. Do those count towards my 8 hours?
Comment: Monday, May 11, 2009 11:28:00 PM - said...
I FEEL EVERY TIRED AND GO TO SLEEP. I FALL TO SLEEP BUT MY BRAIN STILL WORKING. SO HOW TO SOLVE THIS PROBLEMS??
Comment: Tuesday, May 12, 2009 2:52:00 PM - said...
HELLO ANY ONE THAT LOVE NAPS!!!!!!!! VIVA LA LIBERTAD DE DORMIR 15 0R 20 MINUTS ARE GREATE. LOVE AVERY ONE ME R.O.
Comment: Tuesday, May 12, 2009 4:20:00 PM - said...
During those periods when I can't seem to get much sleep, my weight gain is noticeable. I have Fibro and Rheumatoid Arthritis, both bringing chronic pain and fatigue. Sooooo....I don't get much real sleep and I try to make up by taking naps. Can someone (perhaps whoever wrote the original blog)tell me if naps count towards the 8 hours needed for rest / weigh loss?
Comment: Tuesday, May 12, 2009 4:52:00 PM - Shawn McKee said...
Any sleep you can get is beneficial. If you can squeeze in a nap, do it! You get the same benefits of sleep from a nap. Here's another article I wrote from my interview with Dr. Breus that deals specifically with why we need naps:
http://www.ediets.com/news/NewsArticle.jsp?id=102138
Comment: Thursday, May 14, 2009 10:24:00 AM - said...
The problem I have is, after I eat I'm very tired, and want to sleep for 20 mins.
Comment: Thursday, May 14, 2009 5:56:00 PM - said...
This is easier said than done. I try to get more sleep at night but I wake up 3 - 4 times during the night and after 5 hours I can not sleep any more.
Comment: Friday, May 15, 2009 12:27:00 PM - said...
"FEEL EVERY TIRED AND GO TO SLEEP. I FALL TO SLEEP BUT MY BRAIN STILL WORKING. SO HOW TO SOLVE THIS PROBLEMS??"
I had this problem as well, my doc told me to start keeping a journal next to my bed so that I can write things down and leave for the next day so i am not tossing and turning all night worrying about things.... also try just relaxing to the sound of a fan or some other white noise (music is great but it makes your mind start to wonder and think) and practice breathing techniques.... you have to tell yourself that 'now is the time to relax' eventually your body will get hip to the program.... and consistency will help.... start trying to go to sleep at the same time every night... hope this helps!
Comment: Monday, June 01, 2009 7:30:00 PM - said...
delicious sleep. my problem is a 20 minute turns into a 2 hour nap.
Comment: Tuesday, June 02, 2009 7:06:00 PM - said...
I am believer of this article. I am 35 and sleep on average 7.5 to 8.5 hours a night. Here's some tips:
1. Try to keep the same schedule of activities most nights;
2. Do not eat heavy foods in the evening. A good snack at night is a light one such as fruit;
3. I workout almost every day. 5 days of the week I go to kickbox either at 5:30 pm or 6:30 pm. On the remaining days I still hit high cardio and do weights. If you workout too early than you tire to early but if you workout too late then your body is still moving.
4. Liquor does not help with sleeping. Drinking will not make you sleep better.
5. After working out, do what you need to relax your body. My tip: hot showers and baths. Try soothing music before going to bed, remember to turn off the TV and try some reading.
Works everytime!
Comment: Wednesday, June 03, 2009 12:55:00 PM - said...
I believe this to be the MOST true statement every made. When I'm in college, stay up nearly all night to complete assignments, and get only 3 or 4 hours sleep, I gain weight. In fact, I gained 40 pounds during one semester. During Christmas break (about a month), I slept between 8 and 10 hours each night and lost 20 of that 40, only to gain back that 20 during the next semester of school. During the summer, I slept again and lost 50 pounds. This is what I think happened. While I'm sleeping, I'm not eating and I'm not hungry. After a good night's sleep, I'm more energetic and not as hungry. Sometimes I can go all day on just one meal around noontime, and not be hungry. I NEVER EAT when I'm not hungry. How do I know when I'm hungry? When I start getting dizzy, get a headache, or see nothing but hazy stars around my eyes. I eat something and the stars go away, along with any dizziness or headaches.
Comment: Wednesday, June 03, 2009 5:10:00 PM - said...
I have Spina Bifida & am confined to a wheelchair. Also, I have Fibromyalgia & Chronic Fatigue Syndrome. I stay in bed most of the time, most days. The only exercise that I found that didnt cause a lot of pain was swimming, but due to some health issues with the Spina Bifida I am no longer able to swim. My ?'s are #1 I sleep ALOT day & night & am 50 lbs overweight. So why is sleeping causing me to gain? #2 is there another exercise other than swimming that I would be physically capable of that wont cause more pain? I am also on ALOT of meds for various reasons. Can you help me
Comment: Wednesday, June 03, 2009 8:39:00 PM - said...
I've started working out early in the morning instead of working out after work.Which time is better,morning or evening?I'm still struggling with trying to get rid of belly fat.Any tips from anyone?
Comment: Friday, November 06, 2009 4:16:00 AM - said...
I sometimes get so tired after eating due to food allergies that I have to take a nap. I try to be careful but sometimes screw up (so many allergies). Also have problems with nightshade veggies (tomatoes, peppers etc.) which give me arthritis symptoms until they clear the system. But when I nap I can't get to sleep at night.
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