For millions of Americans, losing weight is a top priority, but sleep is often overlooked as an important factor in the battle of the bulge. People tend to forego sleep in order to make time for other daily activities.
“Lack of adequate sleep can lead to abnormal levels of hormones that regulate appetite and weight gain,” said Dr. Stuart Padove, pulmonologist and medical director of the Sleep/Wake Disorder Center at Princeton Baptist Medical Center.
“This lack of sleep and elevated hormone levels can predispose you to weight gain by causing cravings for high carbohydrate and calorie rich foods.”
Research suggests that people who sleep less also may produce more insulin, which puts them at higher risk of developing Type 2 Diabetes. Diabetes and obesity are both on the rise in the United States, causing many Americans to suffer serious health complications.
“As part of a healthy lifestyle routine, I recommend that in addition to healthy diet and exercise that people get adequate sleep which should be around eight hours a night,” Padove said.
In addition to mounting scientific evidence, a National Sleep Foundation poll suggests that sleep loss and obesity are linked. According to the poll, people who are overweight/obese are more likely than people of normal weight to sleep less than six hours per night.
A weight problem also can negatively impact one’s health and safety, the poll revealed.
Sleep problems, especially if related to weight, could mean one has obstructive sleep apnea and/or restless leg syndrome.
Safety issues come into play when one is driving drowsy.
For people with sleep disorders, getting adequate sleep may require the help of a health care professional.
But for many Americans, healthy sleep can be achieved with just a few simple steps.
Try these tips:
• Make sleep a top priority. Getting optimal sleep allows you to feel your best and be productive. Healthy sleep also helps to regulate your metabolism.
• Maintain a consistent sleep schedule. Going to bed and waking up at the same time every day keeps your biological clock in tune.
• Establish a relaxing bedtime routine. A regular routine, such as taking a bath or listening to soothing music, can help you fall asleep and stay asleep.
• Clear your bedroom of distractions such as computers, phones and other “sleep stealers” in order to create a positive sleep association with the bedroom.
• Avoid foods and drinks high in caffeine (coffee, colas and tea) for at least eight hours prior to bedtime.
• Exercise regularly, but finish your workout at least three hours before bedtime.
If you are experiencing a sleep problem, such as difficulty falling asleep or staying asleep, or if you suffer from chronic daytime sleepiness despite allowing adequate time for sleep, talk to your health care professional.
Baptist Health System (BHS) has sleep centers at three of its four hospitals — Princeton in Birmingham, Shelby in Alabaster and Citizens in Talladega.
BHS also offers SleepAware, a five-minute, online assessment to help people identify their risk
of having obstructive sleep disorder.
The assessment can be accessed from the home page of www.bhsala.com. (BHS)
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