Sleep & Weight
Weight is all about calories in and calories out isn’t it?
If you have read any of our Noi Clinic posts, you will now know that it is far more complex than that.
We have known for some time that sleep is very important for overall health. However it is now clear that getting a good nights sleep also plays an important role in weight management. And increased weight can affect your sleep.
How Much Sleep Should We Get?
The recommendation is that adults should have 7-9 hours of sleep per night on average for our overall health and well-being.
Why is Sleep Important?
To make you feel better! Sleep deprivation slows us down - we know that it can affect our attention, concentration, reflexes and decision-making
Failing to get enough sleep can also affect our mood.
Sleeping less than 7 hours per night on a regular basis has also been found to be associated with adverse health outcomes such as weight gain, diabetes, high blood pressure, heart disease and stroke. Sleep is important for immune function and prevention of infections.
Sleep loss has been shown to result in:
Decreased glucose tolerance and decreased insulin sensitivity (predisposing factors for development of diabetes)
Increased evening cortisol (a stress hormone which can cause us to eat more)
Increased levels of ghrelin and decreased levels of leptin which in turn increase hunger and appetite.
Why Don’t We Get Enough Sleep?
There are some common causes of sleep deprivation I see in practice:
Difficulty falling asleep
Difficulty staying asleep
‘Sleep procrastination’: the decision to sacrifice sleep for leisure time - often driven by a daily schedule lacking in free time.
Sleep disorders: such as sleep apnoea and restless leg syndrome
Shift work, frequent travel (jet lag)
What Can We Do About It?
Here’s the good news: Getting good sleep is achievable.
For a start, we can start to practice healthy sleep hygiene habits that encourage better rest and to help you stay refreshed and aware during the day.
What is Sleep Hygiene?
Sleep hygiene is science-backed practices during the day and before bedtime that help create the ideal conditions for healthy sleep.
Top 5 Tips For Retraining Your Brain And Improving Your Sleep
1. Set a consistent sleep schedule.
The human body is regulated around a 24 hour clock. This clock - our circadian rhythm - is responsible for you feeling awake during the day, and then sleepy at night.
The first tip to good sleep hygiene is to work with this clock, not against it. This can allow the clock to work even more efficiently, to allow you to feel more tired at bedtime, and be more awake during the day.
You can do this by:
Going to bed and waking up at the same time every day - even on weekends and holidays.
Don’t ignore tiredness - go to bed when your body is ready and don’t let yourself get over tired BUT
Spending too long in bed can also be detrimental to your sleep - go to sleep when you are feeling tired
Get exposure to sunlight in the morning - sunlight helps with setting our sleep clock
2. Create a set of triggers for sleep
These will help your body to wind down, but also habits around sleep prompt your brain to recognise that sleep is coming and become more tired
Warm shower or bath
Warm drink
Reading
Meditation, sleep podcasts
Equally, avoiding stimulating activities is important
Avoid screens 1-2 hours prior to bed: the blue light inhibits melatonin production - a hormone integral for our body clock. Most things we do on screens stimulate brain activity which can also make sleep difficult
Avoid caffeine (coffee, tea, soft drinks) after 4pm - some people will need to stop these earlier
Avoid smoking prior to bed
Avoid alcohol - whilst alcohol can have an immediately sedating effect, it affects sleep quality and makes it difficult to stay asleep
Eat enough to not be hungry, but do not eat too much too close to bed - it can be hard to fall asleep with a full stomach.
3. Train your brain to see your bedroom as a place for sleep
Bed is for sleep and intimacy only - keep stimulating activities out of the bedroom
Keep your room cool, comfortable and dark
Dim the lights after dark
Remove distractions: TV, radios, laptops, clocks, dogs and children!
Keep your phone out of reach, if possible. Keeping it away prevents the temptation of looking during the night, as well as stopping any flashing or vibrating waking you.
4. Set up good habits during the day
What you do during the day can be as important as what you do at night to ensure you have a good sleep
Get regular exercise - it may not be immediate - it may take a few weeks or even months before an exercise routine creates a substantial impact on the quality and quantity of your sleep. Avoid vigorous exercise just prior to bedtime.
Avoid naps - some people can nap without issue, however if naps affect your ability to sleep at night they are best avoided
Avoid using your bedroom for other activities during the day - your brain needs to be trained that bedroom = sleep
5. Don’t lie awake in bed
Lying awake in bed can create an association that bed is a place of worry, frustration and anxiety.
Don’t spend more than (approximately) 15-30 minutes in bed awake
Do not watch the clock!
If you do not fall asleep in this timeframe, get out of bed and go to another room and do a quiet, relaxing activity. Reading, listening to music, or a warm shower can help get you drowsy. When you feel tired, you can return to bed.
If you were struggling to sleep due to worries, writing these down with a pen and paper outside of the bedroom and leaving the thoughts there for the morning can be helpful
How Can Your Weight Affect Your Sleep
Weight is a risk factor for sleep disordered breathing, specifically Obstructive Sleep Apnoea (OSA). Obesity is also associated with other conditions that cause sleep disruption, such as asthma, gastroesophageal reflux (GORD), osteoarthritis, and nocturia (frequent urination at night).
If you have any of the above, or if you are worried about your sleep, book an appointment in our clinic today.
Take Home Messages:
Setting up a routine that works for you is important.
Improvement in sleep takes time - the hope is that the changes train your brain and set up patterns for good sleep for the long term.
If these tips don’t improve your sleep, mention it at your next appointment!
