Sleep More to Lose Weight
dieters who slept 8.5 hours lost 55% more body fat than dieters who slept 5.5 hrs
(U Chicago research released October 4, 2010 in Annals of Internal Medicine)
sleeping less-->feel hungrier, even eating same diet and supplements, with same work and activities
2010 "Sleep in America Poll"
The National Sleep Foundation
~40% of respondents reported getting a good night's sleep every/almost every night
people believe you can be OK with less than 8
"sleeping is for wimps" "lazy luxury"
poor or insufficient sleep-->
weight gain, obesity
another recent study
published earlier this year
subjects who slept less than six hours per night had a 32% gain in visceral fat
those who slept 6-7-->13% gain among
8 hours-->22%
visceral fat-->heart disease, DM2, CVA
theory: insufficient sleep affects hunger-regulating hormones: leptin and ghrelin
sleep deprivation-->decr leptin (decr sensation of fullness), incr ghrelin (hungry hormone)
sleep depr-->changed glucose and fat utilization in your body, as well as energy metabolism
24-hour circadian rhythms = time-tracking system = 'internal clock'
if you deprive yourself of sleep, or eat meals at odd hours (esp when you should be asleep)
-->confuse and unbalance this internal system
study: 4 hours of sleep a night for just two nights in a row-->
18% reduction in leptin
28% increase in ghrelin
crave more sweet and starchy foods when getting 6 or less hours
sleep deprivation-->pre-diabetic state
weak immune system
impair memory, problem solving
accelerate aging (decr GH production)
increase blood sugar
CV dz incl: HTN, angina, CAD, MI, CVA
depression
cancer (less melatonin, tumors grow faster)
sleep 7+ or 9+ also increases CV dz risk
insomnia-->3x higher mort from any cause
OVERSLEEPING
= more than nine hours
linked to weight gain, back pain, headaches, depression, CV dz
IDEA AMOUNT
6-8 hours (Mercola)
depends on age and activity level
kids, teens need more
National Sleep Foundation (NSF)
amount needed depends on basal sleep need and sleep debt
Basal Sleep Need: amount needed regularly for optimal performance
Sleep Debt: how much sleep you've lost recently
healthy adults have a basal sleep need of 7-8hrs
MERCOLA'S TIPS
avoid before-bed snacks, esp grains and sugars
(incr blood sugar-->decr sleep, and rebound hypoglycemia-->wake up)
complete darkness
(protect pineal gland's production of melatonin and serotonin)
no TV right before bed
wear socks to bed (reduces night wakings)
go to bed early (11PM-1AM is adrenal recharge time)
keep bedroom temp cool, 70 F or lower
eat high-protein snack several hours before bed (L-tryptophan-->melatonin and serotonin production)
if insomnia: Emotional Freedom Techniques (EFT)
SOURCES
http://articles.mercola.com/sites/articles/archive/2010/10/20/sleep-more-lose-weight.aspx
http://pagingdrgupta.blogs.cnn.com/2010/10/04/sleep-more-lose-weight-says-study/