Adequate sleep, exercise & wgt. control
Nodding off during the day contains a warning
The complex connection between sleep, stress and weight gain
By Michelle Magnan, Canwest News ServiceNovember 19, 2009
Establishing a routine where you go to bed at the same time, in the dark and relaxed — that means putting the laptop in another room — can help establish healthy sleeping patterns.Photograph by: Photos.com, Photos.comJames MacFarlane used to sleep on the train during his morning commute into Toronto.
That wouldn’t be a big deal — look around any bus or train, no matter the city, and half the people are nodding off — but considering MacFarlane’s gig, it’s noteworthy.
That’s because MacFarlane is, essentially, a sleep pro.
As the director of education for MedSleep Clinics, he knows the ins and outs of sleep — and just how important it is to weight control.
"Sleep needs to be considered as important as exercise and diet," he says. "All three of these things interact so intricately."
The interaction is so strong that, according to Calgary’s Centre for Sleep and Human Performance website, “individuals between the ages of 32 and 59 who reported less than four hours of sleep per night were 73% more likely to be obese.”
Sleep is important, then, not just to overall well-being, but also to weight.
"The standard medical approach to weight loss has always been 'reduce calories and increase expenditure,'" says Dr. Charles Samuels, the centre’s medical director.
"But it’s not that simple. I see patients that are exercising more and reducing their intake and not losing weight. What we’ve learned in the last 15 years is that sleep is 'the X factor.' It plays a huge role."
Much of how sleep influences weight comes down to hormones.
When you’re sleep-deprived, say the experts, you’re hungrier than usual, because the hormone that signals you’re full, leptin, is lower, and the one that signals you’re hungry, ghrelin, is higher.
Not good.
Nor is the fact that, not only are you more hungry, but "you also increase the appetite for calorie-dense foods," says Samuels.
And when you’re sleep-deprived, your diet isn’t the only thing that suffers.
Typically, people running on less sleep have less motivation to hit the gym, as they’re tired, and have a harder time working out once they’re there.
Samuels, who’s working with Olympic athletes to see how sleep patterns influence athletic performance, says when someone is sleep-deprived, everything is affected — from the ability to train at full potential, recovery from gruelling workouts, and game performance.
So, if you want to lose or maintain your weight, consider the experts’ tips on sleep.
First, get enough of it.
"We know that everyone is different," says Samuels, "but the range is from seven to nine hours a night for adults."
This may take some experimenting.
As MacFarlane says, most people don’t pay attention to how the sleep they get on a regular basis makes them feel.
Here are just a few of MacFarlane’s clues you’re not getting enough: You hit the snooze button 12 times every weekday, you spend an extra three hours in bed on Saturday and Sunday, or you sleep on your commute.
So, figure out how much you need to feel great, and strive to get those hours each and every night.
Second, eat breakfast. It signals to the brain that your day is beginning, and also reduces your appetite throughout the day.
Third, don’t ignore exhaustion.
"People shouldn’t be exercising when they’re fatigued," says Samuels. "When they’re rested, that’s when the benefit will come for weight loss and exercise."
Also, if you’re exhausted, even though you’re logging lots of sleep time, then consider seeing your doctor and even a sleep specialist, as you may have a sleep disorder.
"If we correct the sleep, we give the person the foundation upon which their weight-loss program can work," says Samuels.
Last, remember that it may take weeks to adjust to your new sleeping habits.
"You don’t go to the gym for one day and give up if you don’t see a difference. The same is true for sleep," says MacFarlane.
"Allow the body a chance to adapt to the new you."
As for MacFarlane’s own sleeping habits, things have changed.
Now, on average, he gets seven hours a night.
"When I do take the train now, I never sleep," he says. "I can’t, even if I try."
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How to be a smart sleeper
Follow these tips from the U.S. National Sleep Foundation and you’ll be on your way to a better sleep:
- Establish a regular sleep schedule.
- Avoid nicotine altogether and avoid caffeine close to bedtime.
- Avoid alcohol.
- Exercise regularly (but complete the workout at least three hours before bedtime).
- Establish a consistent relaxing "wind-down" bedtime routine.
- Create a sleep-conducive environment that is dark, quiet and comfortable.
- Discuss the appropriate way to take any sleep aid with a health-care professional.
