Did you know that lack of sleep can be related to weight gain? According to the July/August 2009 issue of WebMD magazine, women sleeping five or fewer hours per night are 32 percent more likely to gain weight. One study showed as much as 33 pounds over 16 years. They are also 15 percent more likely to become obese than women who sleep at least seven hour per night.
Although a study published by Columbia University and cited in "Sleeping off the Pounds" by
Holly F. Lofton, MD, in the Obesity Action Coalition’s quarterly magazine, shows those numbers as 73 percent more likely to become obese with five hours of sleep then those getting seven to nine hours a night. They found that even increasing to six hours there is still a 27 percent chance of becoming obese over the adults who receive seven or more hours of sleep a night.
In addition to being the cause of weight gain, a consistent lack of sleep raises the risk of high blood pressure, diabetes, depression, heart attack, and stroke. Michael Breus, PhD, WebMD Sleep Expert, has the following recommendations to help increase your nightly hours of sleep:
Although a study published by Columbia University and cited in "Sleeping off the Pounds" by
Holly F. Lofton, MD, in the Obesity Action Coalition’s quarterly magazine, shows those numbers as 73 percent more likely to become obese with five hours of sleep then those getting seven to nine hours a night. They found that even increasing to six hours there is still a 27 percent chance of becoming obese over the adults who receive seven or more hours of sleep a night.In addition to being the cause of weight gain, a consistent lack of sleep raises the risk of high blood pressure, diabetes, depression, heart attack, and stroke. Michael Breus, PhD, WebMD Sleep Expert, has the following recommendations to help increase your nightly hours of sleep:
- Avoid any caffeine after 2:30 in the afternoon.
- Balance your life especially between career and family.
- Be sure family time includes quality time with them and some for yourself as well, you time should include physical activity and maybe some pampering as well. Avoid the computer and TV for at least an hour before bed, dim the lights, and relax.
- Avoid napping during the day, maintain a regular bedtime routine, and stick with the same waking and sleeping times seven days a week.
- Avoid nicotine, alcohol, and stimulant medications close to bedtime, along with the above-mentioned caffeine.
- Do your more vigorous exercise in the morning or late afternoon and more relaxing exercises at night.
- Avoid large meals at bedtime; keep evening snacks in the 100-200 calorie range.
- Try not to read, eat or watch television in bed, also keep your sleep environment comfortable, pleasant, and climate-controlled.
- For those on the night shift and the elderly be sure to get good light exposure during the “daytime” from indoor lighting, also close the blinds at least 1-2 hours before bedtime to help set the Circadian rhythm.
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