During these days of social distancing, we’re spending a lot more time at home and adjusting to new routines. One can argue this is a timely opportunity to pause, slow down, and reflect on your lifestyle habits affecting your weight and health.
This brings us to the topic of sleep. Maybe you’re sleeping a lot more if your schedule has opened up, or perhaps you’re not getting as much sleep as before. While many Americans are focusing their health goals primarily on food and exercise right now, let’s not forget to address sleep. Can you really “sleep off the pounds” to help manage your weight?
Sleep Recommendations
First, let’s look at the basic recommendations for sleep:
- Infants (3-11 months old): 14 to 15 hours
- Toddlers: 12-14 hours
- Pre-school Child: 11 to 13 hours
- School-aged Children: 10 to 11 hours
- Adolescents: 9 hours
- Adults: 7 to 9 hours
About how much sleep do you get on a typical night? During periods of stress or uncertainty, how many hours do you get and what is the quality of your sleep?
How Does Sleep Affect Weight?
Vast and various studies show that a lack of quality sleep is associated with a higher weight. There are many factors at play in the relationship between sleep and weight, one of them being changes in two primary hormones:
- Ghrelin: A hormone that increases hunger
- Leptin: A hormone that decreases hunger and increases feelings of fullness
While we sleep, our bodies do a regular self-check with one of its focuses on the amount of fat stores you have present. If you’ve had adequate sleep time, excess fat stores can be recognized, signaling an increase in Leptin that tells you to eat less the following day.
However, if you’re sleep deprived, the exact opposite happens. Leptin decreases while Ghrelin increases, ramping up your appetite and causing you to crave high-calorie, starchy foods.
Addressing Potential Problems
If you have trouble falling asleep or staying a sleep, you should address your symptoms with a healthcare provider. The proper diagnosis and treatment of sleeping disorders is important for managing your weight and health.
Tips for Catching More Z’s:
- Try to avoid napping during the day
- Go to bed and wake up at the same time daily
- Use the bed only for sleeping (not to read, eat or watch TV)
- Avoid/limit caffeine, nicotine, alcohol and stimulant medications before bedtime
- Avoid large meals close to bedtime
- Keep your sleep environment comfortable, relaxing and at a good temperature
- Reserve vigorous exercise for mornings or afternoons
Sweet dreams and happy snoozing!
