Sleep

Research: Catch up sleep will not help you metabolism

Sleeping more on weekends will not recover the sleep debt impact on your metabolism.

In today’s on-the-go culture, we spend a lot of our lives in a state so sleep deprivation.   We struggle to find enough time in the day to accomplish family, me, and work time so often we skip multiple hours of sleep to live the best lives that we can.  There is plenty of research to show that chronic sleep deprivation leads to increase stress, overeating, and an expansion of the waistline.

 

Research: The relationship between weight change and daytime sleepiness

Increased weight tied to daytime sleepiness

Medical providers and researchers have long known that there is a relationship between obesity and sleep apnea and that sleep apnea causes daytime sleepiness or drowsiness.  This finding is now known to be due with increased floppiness of the airway and thickness of the tissue on the chest and airways.  The fact is that daytime somnolence cannot always be explained by obstructive sleep apnea.  This fact would make one think that weight gain may be associated with day time sleepiness with or without obstructive sleep apnea, but the evidence was lacking.  

 

Research: sleep restriction reduces weight loss.

Sleep restriction hinders weight loss even when calories are reduced.  

Sleep deprivation is terrible for your physical and mental health.  Poor sleep habits lead to higher stress levels and higher levels of cortisol.  Cortisol is a stress hormone that also leads to higher fat stores and hunger.  Multiple studies have shown that stress and poor sleep leads to higher body fat and stress, but few have looked at sleep deprivation in the absence of increased caloric intake.  
 


Research: Exercise will not worsen sleep

Evening exercise does not appear to disrupt sleep or alter energy intake.

Just about anyone who has trouble sleeping has filled out a sleep hygiene questionnaire and received education to avoid exercise within 4 hours of bedtime because it will disrupt sleep and make you hungrier.  In today’s culture, following this advice makes evening exercise nearly impossible.  If you are like me, you are lucky to be home by 5:30 p.m.  

 


Research: Turn out the lights and lose weight

Darkness prior and during sleep may reduce weight gain

Light has long been known as the enemy of good sleep.  From the standard night light to the relatively new blue light sources created by our electronic lifestyles, we have been bombarding our eyes with light that inhibits our ability to get a good night sleep.  Most of us wish we could get a good night sleep with the peace like that of a small child or baby.  The light increases cortisol and suppresses melatonin levels.  Melatonin is natures signal to sleep, and without proper levels, you will not sleep well.  Exposure to light and in particular blue light at night doesn’t just interrupt your chances of a great night’s sleep, but it may also increase your risk of in weight gain and inhibit weight loss.  

 




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