There is increasing evidence that long term lack of sleep is not good for health. Recently there has been further evidence that less sleep equals more weight gain, and that diet plays a role in sleep.
Previously on this blog there have been several posts about how lack of sleep has negative health effects. A recent post Sleep more and weight less discussed how the regulation of appetite is controlled by the hormones. Lack of sleep decreases leptin levels and increases ghrelin levels, resulting in more food intake, less energy expenditure and more fat deposition.
Yet another study has come out showing that those who tend to sleep less are more likely to be obese. A study of nurses who wore 24 hour activity monitors, showed that those who slept the least more likely to have a higher BMI (body mass index).
Further it has been shown in a study that eating a high fat diet, particularly having a fatty evening meal, can result in poorer and less sleep, suggesting that in some people there could be a sort of negative downward spiral.
Short sleep times have also been suggested to increase the risk of both high blood pressure and diabetes. And of course, there can be a link between diabetes and obesity.
Here are some suggested guidelines for getting more and good quality sleep.
- Follow a consistent bedtime routine.
- Establish a relaxing setting at bedtime.
- Do not watch TV in bed.
- Avoid foods or drinks that contain caffeine, or any stimulant, including medications, prior to bedtime.
- Do not go to bed hungry, but don’t eat a big meal before bedtime either.
- Make your bedroom quiet, dark and relatively cool.
- Get up at the same time every morning
Perhaps it is time to consider good sleep habits as important as other health factors such as good nutrition. The American Academy of Sleep Medicine has a website www.sleepeduction.com that has guidelines and useful information about sleep.
[tags]sleep, diet, weight, weight gain, obese, fatty meal, health[/tags]
