Counting Sheep: More than just a good nights sleep?

On second thought, it might be easier to count coyotes these days. All jokes aside though, if you're trying to lose a few pounds and it's just not working, there is something in addition to food and exercise you need to consider. Hitting the sack eight hours a night. Sounds simple enough, but we're starting to learn more and more just how important this really is. Sleep can directly affect our weight, what we eat, and even the genes that determine our weight too. Just a single night of poor sleep can sabotage weight control by slowing metabolism, increasing hunger, and contributing to a myriad of other factors that directly affect our bodies, minds and ultimately the number on the scale. 

So why does this happen? When we don't get enough sleep oddly enough several things happen to physiologically prevent us from maintaining a healthy weight. Inadequate sleep lowers our natural metabolic rate so we end up burning calories less efficiently, often by as much as 20% less. We can also have higher levels of hormones running through our bodies which increase hunger, and don't leave us satisfied after a meal. Other research has shown sleep deprived people will consume on average an extra 300 calories daily, frequently higher fat food choices. 'Yes, I would like a lemon poppy seed muffin with my medium double double please'- sound familiar? People who get a good night of rest find it easier to resist overeating. Especially when it comes to consuming those high calorie foods. Of particular interest for us women, new preliminary findings are showing we are even more inclined to overeat and prefer junk when we feel tired throughout the day. As if this wasn't enough, a lack of sleep can also trigger stress hormones throughout the day. Ones which have been linked to extra weight around the belly. One of the most recent studies on sleep, only released last week, has taken the sleep-weight connection one step further. It's suggesting the less sleep we get, the more our genes contribute to how much we weigh, and vice versa.  So essentially individuals who sleep longer at night have a lower body mass index (BMI) and will be at less risk for health complications associated with such, than those sleeping fewer hours.

Often people have problems getting to sleep. Diet can actually be a contributing factor here sometimes. For some, caffeine, high fat meals, or drinking fluids close to bedtime can disturb sleep. Eating too much or too little can also disrupt sleep. Alcohol is somewhat of a double edged sword. Small amounts can aid in sleep, whereas larger amounts can worsen insomnia.

Six out of ten Canadians get less than the recommended sleep hours that experts suggest. So how much sleep is enough? Most will tell you it's anywhere from seven to nine hours a night. Among other things, like food, more isn't always better. People who sleep fewer than six hours a night, or more than nine are also more likely to be obese. Science tells us people who sleep less than eight hours a night often have the above body miscues and also higher levels of body fat. Those who sleep the fewest hours per night often weigh the most. The bottom line? If you snooze you lose win - just be sure it's around eight hours of shut eye. 

As seen in The Telegram May 7, 2012