Category Archives: overweight

Sleep Health in ‘Whole Living’

Recently I spoke with journalists at ‘Whole Living’ along with other sleep specialists. It’s a great article, filled with information and skills that adults need to sleep well. Here’s a few highlights:
– Go to bed at your ideal bedtime
– Create a great place to sleep
– Avoid alcohol, the snooze button and oversleeping
– Learn to calm yourself back to sleep
More information on the many ways sleep impacts your health (think weight gain, heart disease, and wrinkles) can be found in the full article in the October issue.

Optimal Sleep

buy accutane The Most Common Sleep Problem

Once again, in 2008, insufficient sleep was the most common sleep problem in America.   More than 47% of adults and 57% of children get less than the recommended amount of sleep each night.   This chronic partial sleep deprivation can have global health effects, some of which we’ve discussed in past newsletters.   Here are some of the effects:

    – appetite regulating hormones leptin and ghrelin are disordered, causing increased hunger, increased appetite for high caloric, high fat and simple carbohydrate foods, and weight gain
    – physical agility, coordination and reaction time are impaired, contributing to drowsy driving auto accidents
    – irritability and mood impairment increases
    – memory, concentration and creative problem solving are impaired buy 30mg adderall generic online The Optimal Sleep Test

We’re raising awareness of insufficient sleep by sponsoring The Optimal Sleep Test.   Sleep optimization is done by researchers to determine how much sleep is ideal.   During sleep optimization participants spend much more time in bed and allow themselves to sleep as long as they can, and wake on their own without an alarm.   Participants will commonly sleep hours extra for the first couple weeks, and then their sleep will settle into a regular nightly amount.

To do The Optimal Sleep Test:
1. Start at the beginning of your weekend, and continue for at least 5 nights.
2. Set your bedtime close to your regular bedtime, maybe 30 minutes earlier.
3. Make your room as dark and quiet as possible, consider turning down phone ringers or other sounds that may disturb you.
4. Allow yourself to sleep as late as possible in the morning, waking without an alarm.
5. At the end evaluate the symptoms above and see how they’ve improved.

You may find that the added sleep benefits you to the point that it is worth having fewer active hours in exchange for feeling better during the time that you are awake!

Overweight and Sleep Deprived

Weight Loss
Recent research has established that when a person is sleep deprived by even just a few hours (say sleeping 6 hours a night), their appetite and metabolism are affected. When you are sleep deprived you will feel more hungry, and want to eat more fatty and starchy foods than when you are well rested. Also your blood sugar regulation will change, so that your blood sugar is higher than when you get adequate sleep. For those of you who’d like to lose weight, make it easier to make healthy food choices by getting the sleep you need.

Are you sleep deprived?
If you must always be awakened by an alarm, find yourself yawning through the day, or have low energy you may be sleep deprived. Recent polls of Americans showed that 16% of Americans are getting less than 6 hours of sleep per night, and 27% characterized themselves as not getting the sleep they need.

To remedy sleep deprivation try going to bed slightly earlier each night, until you feel energetic and ready to start the day when the alarm goes off. Keep your wake time the same each day, as this is most important to set your body clock. Ideally you will get to the point that you will wake up ready to go even before the alarm! That will be a great feeling!