The article states that a study published in the Annals of Internal Medicine found that overweight people on a reduced-calorie diet lost more weight from fat if they slept eight hours a night than those who slept less than six hours a night.

An article published by WebMD explains that new research shows that sleep disruption can negatively affect Leptin (a chemical that sends signals to indicate fullness) and Ghrelin(a chemical that stimulates the appetite).  When you fail to get the sleep you need, your Leptin levels decrease, meaning that you don’t feel full even after you’ve eaten and Ghrelin levels increase, which means you feel hungry, even if you’ve just eaten.

The American Academy of Sleep Medicine reports that research shows that routine exercising can improve sleep. Exercising 4-8 hours before bedtime can help primary insomnia patients get to sleep faster, wake up less often and increase total time asleep. Aerobic exercise may help reduce anxiety at bedtime, leading to better sleep.

Research shows that poor sleep is related to many serious health problems, such as diabetes, heart disease and stroke. Many people fail to make sleep a priority; however, many also suffer from undiagnosed  sleep disorders. If you suffer from insomnia-like symptoms, such as difficulty falling or staying asleep, daytime sleepiness and un-refreshing sleep for more than a month, you should contact a sleep doctor in order to diagnose and treat your sleep problems.

The study, conducted at Kaiser Permanente in Panorama City, Ca., included 500 individuals who were asked to reduce their daily caloric intake by 500 calories and to exercise 180 minutes per week.

Findings of the study show that a combination of stress, depression and insomnia make it extremely difficult to shed weight.

Participants who reported high levels of insomnia, stress or depression were less likely to achieve their goal of losing 10 pounds.

Researchers explained that when you do not sleep and are experiencing stress, your body increases its production of cortisol, which causes an increase in glucose and insulin production, resulting in fat retention.

Results demonstrate that dieters need to focus not only on their eating and exercise habits, but also on their sleep and stress levels.

According to the American Academy of Sleep Medicine,  most adults require between seven and eight hours of sleep each night to be fully rested.  Below are tips suggested by the organization, with some of my modifications, to help improve your sleep on your own:

• Don’t go to bed unless you are sleepy.
• If you are not asleep after 20 minutes, then get out of the bed but keep the lights low and avoid electronics. I recommend listening to soothing music or an audio book while sitting in a comfortable chair with low or no light.
• Get up at the same time every morning.
• Avoid taking naps if you can.
• Don’t read, write, eat, watch TV, talk on the phone, or use any electronics in bed.
• Do not have any alcohol within three hours of your bedtime.
• Do not have a cigarette or any other source of nicotine before bedtime.
• Do not go to bed hungry, but don’t eat a big meal near bedtime either.
• Avoid sleeping pills, or use them cautiously.
• Try to get rid of or deal with things that make you worry.  For example, you could keep a journal and make a habit of writing down your worries and concerns, including those about sleep.  But make it a habit to write in it at least two hours before bedtime. 

Although you may feel tempted to sleep the afternoon away, you may regret the decision when you try to go to sleep at night. If you do decide to take a nap, it should be no later than 2:00 or 3:00 p.m. and for no longer than 30 minutes.

You can also avoid disrupting your nightly sleep by serving your Thanksgiving meal in the early afternoon.

The American Academy of Sleep Medicine states that a great deal of your post-Thanksgiving sleepiness could be caused by sleep debt or chronic sleep deprivation that accumulates during the work or school week.  You might have an undiagnosed sleep problem such as sleep apnea. restless legs syndrome, insomnia or a circadian rhythm disorder, or maybe you are so busy that you just don’t get the sleep you require.

Although you should enjoy the holiday, you should refrain from deviating too far from your daily routine, in order to ensure your sleep pattern remains intact.

In order to get a good night’s sleep on a regular basis, the American Academy of Sleep Medicine recommends that you:

• Try a hot bath/shower an hour or so before bed
• Don’t go to bed hungry, but don’t eat a big meal before bedtime either.  Try a small snack that combines protein and carbs, for example cheese and crackers.
• Avoid alcohol, foods or drinks that contain caffeine, and any medicine that has a stimulant, prior to bedtime.
• Follow a consistent bedtime routine.
• Avoid any rigorous exercise within two-to-three hours of your bedtime.
• Make your bedroom quiet, dark and a little bit cool.
• Get up at the same time every morning.

During my lecture I will discuss the association of sleep disorders with impaired glucose tolerance, changes in appetite hormones, diabetes and weight gain/obesity.  There is a growing body of literature that shows a strong  association between short sleep durations and weight gain/obesity.

Research shows that sleep deprivation increases your risk for weight gain and obesity. The Huffington Posts reportsthat sleep restriction has been shown to increase levels of the hormone ghrelin, which makes you feel hungry while also slowing your metabolism. A new area of research focuses on how specific sleep disorders such as Obstructive Sleep Apnea, Insomnia, Restless Leg syndrome may lead to weight gain, either through the short sleep mechanism or other physiologic pathways.

The American Academy of Sleep Medicine claims that at least 40 million Americans have chronic sleep problems, and an additional 20 million experience occasional sleep disturbances. As many as 47 million Americans have metabolic syndrome, which is a group of conditions that are shown to increase the risk of heart disease and stroke and is usually associated with overweight/obesity.

According to the National Sleep Foundation, a study published in the International Journal Obesity found that middle-aged women who suffer from sleep disorders are more likely to have problems with their weight than their peers who get eight hours of sleep per night. Results were unique, in that they demonstrated that sleep problems precede weight gain.

A study published in the May 2010 edition of the journal Sleep found that people who fail to get an adequate amount of sleep (less than six hours per night) tended to weigh more and exercise less. This group was also more likely to prefer fatty foods, snack frequently and eat out more often.

It is important to recognize the relationship between sleep and weight gain, in order to address the epidemic of obesity. Many people do not realize that sleep is as important to good health as exercise and diet. By obtaining seven to eight hours of sleep per night, you are helping your body stay strong, both mentally and physically.

Research shows that adults tend to need an average amount of seven hours of sleep per night; the number varies in individuals however, with some people needing as few as five hours and some needing as many as nine.

An insufficient amount of sleep interferes with your daily activities. You may feel fatigued, and thus you may not have the energy to finish your workout routine. Even if you do find the energy to exercise, when you have not obtained the sleep you need, your work out may be done ineffectively.

Research has shown that sleep deprivation can interfere with various hormones, which can lead to adverse health effects. Some of the hormones that are disturbed include cortisol (stress hormone) and leptin, a hormone that suppresses your appetite and regulates your metabolism.

While many people put sleep on the bottom of their priority list,  failing to get the sleep you need can affect your over-all mental and physical health. Sleep deprivation is associated with decreased job performance, poor memory and concentration, impaired cognitive performance, increased errors and slower reaction times.

The Tribune reports that results of a study conducted at Harvard University over a ten-year period on 70,000 women show sleeping six hours a night was associated with an 18 percent greater risk of heart attack, and sleeping fewer than 6 hours a night was associated with almost 40 percent higher risk of heart attack.  Women who slept for eight hours a night had the lowest risk for heart attack.

The American Academy of Sleep Medicine provides tips on how to increase and improve your sleep, including keeping a sleep schedule, even on the weekends and avoiding exercising within six hours of your bedtime.

 http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=69971&sc=3053

 http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=58391&sc=3405

Laboratory research, much of which was done at University of Chicago, points to the explanation for this. When your sleep is disrupted or restricted, then your metabolic rate is slowed, your appetite hormones are not functioning properly(making you hungrier) and your ability to regulate your glucose and insulin is impaired, not to mention that you just have no energy to exercise or take the time to prepare nutritious food.  So any sleep disorder that affects the quality or quantity of your sleep, especially insomnia and sleep apnea, can lead to weight gain and obesity.