Posts Tagged ‘Sleep Deprivation’
Do you feel permanently tired? Do you get less sleep than you would like? Do you have a hard time falling asleep at night? Is your sleep frequently interrupted? Do you wake up from a deep slumber when your alarm clock goes off? Are you still sleepy or groggy in the morning? Are you regularly exhausted in the afternoon or evening? If so, it may not only be your lifestyle but also your diet that wreaks havoc on your sleep.
Millions of Americans are chronically sleep deprived. For many there seems never enough time for rest, and it takes a toll on people’s health. One often-seen response to sleep deprivation is increased food consumption, which can lead to unhealthy weight gain. While clinical research has long shown connections between sleeplessness and weight problems, a new study has found that eating habits also influence sleep in ways that were previously not considered.
Researchers from Perelman School of Medicine at the University of Pennsylvania studied how various diet and sleep patterns correlate by evaluating self-reported data from a survey by the National Health and Nutrition Examination (NHANES), involving thousands of participants.
According to the study’s findings, people who slept fewer hours also had different eating habits and food preferences than those who allowed themselves more rest. For instance, short sleepers (usually five to six hours per night) consumed more calories on average but had less variety in their food choices than normal (seven to eight hours) and long sleepers (nine or more hours). Long sleepers consumed the least amount of calories but had a less varied diet than normal sleepers.
The reasons for these differences are not altogether clear. Short sleepers may generally have less time to take care of their dietary needs, such as food shopping, cooking and taking breaks for meals. Normal and long sleepers may have a more leisurely lifestyle.
Prior studies on diet and sleep have primarily focused on how sleep, or lack thereof, influences eating habits. There is growing evidence that overeating and binge eating are frequently linked to sleep problems. One particular study showed that participants whose sleep was restricted for a specific period of time increased their food intake by up to 500 calories per day. Poor sleep made them vulnerable to overeating and weight gain over time, says Dr. Virend Somers, a professor of medicine at the Mayo Clinic and lead author of the study. Surprisingly, the additional waking hours did not allow them to burn more calories than their better-sleeping counterparts.
How exactly insufficient sleep leads to greater appetite is not yet fully understood. One possible explanation is that many important functions in the body are affected by sleep deprivation, including hormonal functions that regulate appetite and satiety. A reduction in the hormone leptin, an appetite-suppressing hormone that is released by fat cells during the night, may be a cause. The hunger-stimulating hormone ghrelin, which responds to sleep restriction with increased secretion, may also play a role. Furthermore, lack of sleep can reduce sensitivity to insulin, thereby weakening blood sugar regulation and the ability to metabolize blood sugar.
Obviously, it is not always easy to make changes to one’s sleeping habits because of pressures from work, long commutes and other chores. Still, there can be room for improvement by setting priorities.
Here are some suggestions: Neither food nor drink, especially alcohol, should be consumed later than two hours before bedtime. A full stomach is not conducive to restful sleep. Caffeine may keep you awake. Late intake of liquids may have you go to the bathroom during the night.
There are also issues that are not diet-related. The final hours of the day should be spent with as little exposure to stimulating events as possible. That includes late night exercising, watching TV, dealing with e-mails or discussing controversial subjects.
Observing good sleep hygiene is equally as important. Setting the right temperature, dimming the lights and keeping the bedroom uncluttered are just a few examples.
Some changes will require experimentation. What matters most is that your actions as well as your environment help you getting the rest you need.
Timi Gustafson R.D. is a registered dietitian, newspaper columnist, blogger and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog and at amazon.com. For more articles on nutrition, health and lifestyle, visit her blog, “Food and Health with Timi Gustafson R.D.” (www.timigustafson.com). You can follow Timi on Twitter and on Facebook.
There are multiple causes for the so-called lifestyle-related diseases that plague us today. Obesity, diabetes, heart disease and hypertension can mostly be blamed on poor nutrition, lack of exercise, stress and, as scientists increasingly find out, sleep deprivation.
Over the last few decades, Americans have kept cutting back on their sleep as their lives have become busier. Long hours spent on work, commutes, kids’ activities and household chores leave less and less time for rest. While a few generations ago people slept for eight hours or more, most Americans have to get by on six hours or less today.
And it’s not only the difference in the amount of time but also the quality of the rest we get that has turned us into a nation of chronically sleep-deprived zombies.
“Sleep deprivation is reaching epidemic proportions and may soon be our nation’s number one health problem,” says Cindy Heroux, a Registered Dietitian and author of “The Manual That Should Have Come With Your Body.”
“When you don’t get enough sleep, you are more likely to suffer from certain chronic illnesses, including diabetes and heart disease. You are also more likely to gain weight or become obese,” she says.
What is the connection? Sleep deprivation can lead to disruption of your metabolism, which in turn can make the cells in your body more insulin resistant. Insulin resistance causes the cells to think they are being starved and, as a result, urgent hunger signals are dispatched to the brain, making you want to eat. That is one of the reasons why people reach for food when they are overtired or stressed out.
A recent study published in the “Journal of Clinical Endocrinology and Metabolism” concluded that even short-term sleep deprivation can activate the appetite-controlling part of the brain, increasing hunger levels. Researchers have calculated that for each hour a person cuts back on sleep, he or she consumes an average of 360 additional calories. If extra calories are not burned off, they are stored as fat and insulin resistance increases even further. It’s a vicious cycle and the negative health effects can be multiple.
Some experts say that it’s not just the perpetual lack of sleep that makes Americans sick but also the ways we are trying to cope with being chronically sleep deprived. Too many people just muddle through their tiredness, says Dr. Matthew Edlund, author of “The Power of Rest.” He believes that the widespread reliance on energy drinks like “Red Bull,” “Monster” and “5-Hour Energy” does potentially more harm than users realize.
“We don’t use our bodies the way they’re built to be used,” he says. “We guzzle energy drinks and then can’t sleep at night. We sit all day and then read e-mails at 3 a.m. It’s no wonder we walk around like zombies and treat these drinks like liquid life support. It’s a good time to question these trends and find healthier ways to power up.”
Instead of using energy boosters that work short-term but eventually only add to the exhaustion resulting from sleep deprivation, nutrition experts recommend protein-rich snacks like low-fat yogurt or cheese or peanut butter. In the end, however, there is only one solution and that is getting regularly a good night’s sleep.
Timi Gustafson R.D. is a clinical dietitian and author of the book “The Healthy Diner – How to Eat Right and Still Have Fun”®, which is available on her blog, “Food and Health with Timi Gustafson R.D.” (http://www.timigustafson.com), and at amazon.com. You can follow Timi on Twitter and on Facebook.