Guest Columnist
Did you know that a lack of sleep could be thwarting your best weight loss efforts? There is much evidence to suggest that a lack of sleep goes hand-in-hand with weight gain. But first, it is important to address why you aren't sleeping well. Is your stress level or caffeine intake to blame? Or is your sleeplessness due to a common but very serious condition called sleep apnea? Sleep apnea can affect weight loss, hunger and hormone activity in a number of ways, making it more difficult to maintain a healthy weight.
What is sleep apnea?
Simply put, sleep apnea happens when breathing is obstructed or ceases altogether while sleeping. Symptoms of the condition range from light snoring to waking up several times during the night, gasping for air. The most common form of sleep apnea ― obstructive sleep apnea ― affects approximately 6% of the population. But this number is expected to rise along with the increasing rate of obesity, because obesity is a chief cause of obstructive sleep apnea.
To make matters worse, those who are already overweight may gain weight more easily if they aren't getting adequate sleep, fueling a vicious cycle. Several theories attempt to explain why a lack of sleep may encourage us to pack on the pounds. Some say that a sleep-deprived person simply doesn't have the energy to be active during the day. They’re too tired to get to the gym or even take the stairs, burning far fewer calories than a well-rested individual would. Others believe the sleep-deprived attempt to make up for a lack of energy by consuming a greater number of calories.
Sleep apnea affects cortisol levels
Additional evidence surrounding sleep deprivation and weight gain suggests the problem may be hormonal. Hormone function is largely responsible for the way in which fat cells respond to the food we eat. Cortisol is a hormone that is usually released in response to emotional and physical stress. When we don’t get enough sleep, cortisol is released at an increased rate, making us feel hungry even if we’ve eaten enough.
Children and sleep apnea
And just because sleep apnea is most common among adults, do not assume that children are exempt from the problem. It’s no secret that the number of obese children is rising steadily; and it’s no stretch to imagine that some of these children will develop sleep apnea.
If you're having trouble sleeping on a regular basis, you may be suffering from sleep apnea. Otherwise, a few simple tips and tricks just might help get you back on a regular sleep schedule.
Lose the weight
If you are already obese and suffering from sleep apnea, your health care provider can discuss a sensible dieting plan with you, helping you return to a healthy weight which will in turn allow you to enjoy more restful, unobstructed sleep. Also be sure to avoid eating too close to bedtime as this will make it harder for your body to relax as it will be busy digesting. Also, these late night calories will most likely be stored as fat.
Exercise
Also, never underestimate the importance of exercise. Exercising three to four times per week is crucial for restful sleep. When you’re doing vigorous physical work, your body needs to recover. Sleep allows your body to repair and rebuild, getting stronger in the process. Regardless of one’s stresses and worries, vigorous exercise makes a physical demand on your body that will put you right to sleep. If you’re not exercising regularly, this strong physiologic need for deep rest is missing, and you'll likely be tossing and turning the night away. And getting your workout in long before bedtime is helpful, leaving ample time for your heart rate and hormone levels to return to a resting state.
Proper conditions for good sleep
Make sure the room is dark and the temperature of the room will remain comfortable throughout the night. If you’re one of those people trying to squeeze extra tasks and activities into your day, leave more for tomorrow and get some sleep. Adequate sleep will increase your productivity during waking hours. Also, check when you last changed your mattress. Old, soft, lumpy mattresses or ones that are too hard can be another potential disruptor to good quality sleep so make sure you are sleeping on a good mattress that is comfortable as well as supportive.
Contributed by Dr. Erica Hamer, DC, DIBCN, DIBE, Board Certified Chiropractic Neurologist and owner of Ponte Vedra Wellness Center with offices in Ponte Vedra Beach and Nocatee Town Center.
