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. 

About two-thirds (63 percent) of Americans say their sleep needs are not being met during the week. Most say they need about seven and a half hours of sleep to feel their best, but report getting about six hours and 55 minutes of sleep on average weeknights. About 15 percent of adults between 19 and 64 and 7 percent of 13-18 year olds say they sleep less than six hours on weeknights.

Results of the survey found that 43 percent of Americans between the ages of 13 and 64 say they rarely or never get a good night’s sleep on weeknights. More than half (60 percent) say that they experience a sleep problem every night or almost every night (i.e., snoring, waking in the night, waking up too early, or feeling un-refreshed when they get up in the morning.)

Findings also show that Americans are very active in their technology use in the hour before bedtime. Almost everyone surveyed, 95 percent, uses some type of electronics like a television, computer, video game or cell phone at least a few nights a week within the hour before bed.

Baby boomers (46-64 year olds), generation X’ers (30-45 year olds), generation Y’ers (19-29 year olds) and generation Z’ers (13-18 year olds) report very different technology preferences.

About two-thirds of baby boomers (67 percent) and generation X’ers (63 percent) and half of generation Z’ers (50 percent) and generation Y’ers (49 percent) watch television every night or almost every night within the hour before going to sleep.

Computer or laptop use is also common. Roughly six in ten (61 percent) say they use their laptops or computers at least a few nights a week within the hour before bed. More than half of generation Z’ers (55 percent) and slightly less of generation Y’ers (47 percent) say they surf the Internet every night or almost every night within the hour before sleep.

Cell phones were sometimes a sleep disturbance. About  one in ten of generation X’ers (9 percent) say that they are awakened after they go to bed every night or almost every night by a phone call, text message or email. About one in five of generation Y’ers (20 percent) and generation Z’ers (18 percent) say this happens at least a few nights a week.

Cell phone use, specifically texting and talking on the phone, shows a significant age gap. More than half of generation Z’ers (56 percent) and nearly half of generation Y’ers (42 percent) say they send, read or receive text messages every night or almost every night in the hour before bed compared to 15 percent of generation X’ers and 5 percent of baby boomers.

Generation Z’ers and generation Y’ers report more sleepiness than generation X’ers and baby boomers, with the 13-18 year olds being the sleepiest of all. Roughly one in five of generation Z’ers (22 percent) and generation Y’ers (16 percent) rate as “sleepy” using a standard clinical assessment tool (included in the poll) compared to about one in ten generation X’ers (11 percent) and baby boomers (9 percent).

Generation Z’ers report sleeping an average of 7 hours and 26 minutes on weeknights, about an hour and 45 minutes less than the 9 hours and 15 minutes recommended by experts. More than half of 13-18 year olds (54 percent) say they wake up between 5:00 am and 6:30 am on weekdays— compared to 45% of generation X’ers and baby boomers and 24 percent of generation Y’ers.

According to the American Academy of Sleep Medicine, adults need between seven and nine hours of sleep each night to function at their highest level. School-age children require 10 to 11 hours per night. Chronic sleep deprivation can lead to sleep debt, which results in decreases in performance, alertness and reaction times, and increases in fatigue, errors and risk for health problems.

Americans are coping with sleepiness by drinking caffeine and taking regular naps. The average person on a weekday drinks about three 12 ounce caffeinated beverages, with little difference between age groups.

Napping is common in all age groups, but the two youngest groups reported slightly more napping during the week. More than half of generation Z’ers (53 percent) and generation Y’ers (52 percent) say they take at least one nap during the work week/school week compared to about four in ten generation X’ers (38 percent) and baby boomers (41 percent).

For those who are employed and report not getting adequate sleep, about three quarters (74 percent) of those over 30 said that sleepiness affects their work.  About two-thirds of adults (61 percent) said that their intimate or sexual relations were affected by sleepiness (13-18 year olds were not asked this question).

Sleepiness also played a factor in safe driving practices. Half of generation Y’ers (50 percent) say they drove while drowsy at least once in the past month. More than a third of generation X’ers (40 percent) and approximately a third of generation Z’ers (30 percent) and baby boomers (28 percent) also say so. A staggering number, about one in ten, of generation X’ers (12 percent), generation Y’ers (12 percent) and generation Z’ers (8 percent) say they drive drowsy once or twice a week.

If you are having problems sleeping, the National Sleep Foundation suggests the following to improve your sleep:

• Set up and stick to a sleep schedule. Go to bed and wake up at the same times each day.
• Expose yourself to bright light in the morning and avoid it at night.
• Exercise regularly. Avoid vigorous exercise close to bedtime if you are having problems sleeping.
• Create a cool, comfortable sleeping environment that is free of distractions.
• Treat your bed as your sanctuary from the stresses of the day. If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
• Avoid caffeinated beverages, chocolate and tobacco at night.Avoid large meals and beverages right before bedtime. No nightcaps. Drinking alcohol before bed can rob you of deep sleep and can cause you to wake up too early.
• Stop using electronic media one hour before desired bedtime. This is good advice for everyone, but especially if you are having problems with sleep.

Research shows that failing to get the sleep you need can negatively affect both your mental and physical well-being. Sleep deprivation is associated with increases in the risk of heart disease, weight gain, diabetes, stroke, cancer and even death. A lack of sleep can also result in decreased mental functioning, slower reaction times and mood disturbance.

According to the Huffington Post, new research published in the journal Sleep shows that people’s accuracy on working memory tasks decreased by approximately 15 percent after staying up all night. While you sleep, your brain processes information. If you fail to get the sleep you need, your brain is incapable of storing important data that you obtained during the day.

Results of another study published in the journal Sleep shows that ‘recovery sleep’ or sleeping in on the weekend may not eliminate the effects of sleep loss. Findings of the study show that it takes multiple nights to obtain full relief from extended periods of sleep deprivation. This means that if you skip a few hours of sleep,  your performance at school or work could suffer for several days.

It is a well known fact that most Americans are not getting the sleep they need. The Seattle Times recently reported that in a Working Mother survey, 77 percent of mothers said they don’t get the shut-eye they need. A survey by Men’s Health showed that 62 percent of participants said they manage on less than seven hours of sleep a night.

The American Academy of Sleep Medicine recommends that adults sleep between seven and eight hours each night in order to function at their fullest potential. Some warning signs that you may not be getting enough sleep include dependence on an alarm clock in the morning, forgetfulness and an increase in sickness.

Research shows that sleep loss is associated with decreased job and school performance, slower reaction times, poor memory and concentration as well as impaired cognitive performance. Long-term sleep deprivation is also associated with serious mental and physical health problems such as increased risk for depression, obesity, diabetes, high blood pressure,  stroke and heart disease.

The AASM recommends that in order to make your holidays healthier and safer, you:

• Pace yourself to avoid late nights filled with last-minute preparations.
• Avoid eating large meals near bedtime.
• Avoid wrapping gifts or writing cards in bed; reserve your bed for sleep.
• Be able to relax at bedtime by setting aside time during the day to deal with holiday stress.
• Wake up at the same time every day, even on weekends and days off from work.
• If you need a boost, take a short 20-minute nap in the early afternoon.
• Avoid driving when you are sleepy.
• Days before a long flight, gradually adjust your sleep schedule to prepare for the new time zone.
• Drink alcohol in moderation and avoid alcohol 2 hours before bed

Results of the study led authors to believe that up to 25 percent of people in the world are positive for this gene, which is also an indicator of Narcolepsy. The gene causes insomnia like symptoms, including daytime sleepiness and difficulty falling asleep and staying asleep at night.

Those who do not have the gene typically fall asleep quickly and are able to obtain high quality sleep.

The American Academy of Sleep Medicine (AASM) posted on their “Sleep Better Blog” that another study, published in the Journal Sleep reported the discovery of the first gene involved in the regulation of human sleep. The gene, which is a rare mutation in the “DEC2” gene, allows some people to function well after only six hours of sleep per night.

People with this mutation are able to function without impairment on what is typically considered to be an inadequate amount of sleep.

USA Today reported that this gene was found in less than three percent of people.

The Center for Disease Control (CDC) estimates from  data collected from 2004 to 2006 that  about 21 percent of U.S. adults usually sleep for only six hours in a 24-hour period; about eight percent reported sleeping less than six hours.

In 2009, the National Sleep Foundation’s Sleep in America poll found that one-third of Americans are losing sleep over the state of the U.S. economy and other personal financial concerns.

According to Sleep experts, most adults need seven to eight hours of sleep per night in order to function at their highest level.

The AASM claims that even one night of sleep deprivation is associated with consequences such as daytime sleepiness, increases in errors and decreases in attention span and reaction time. Chronic sleep deprivation can lead to serious health problems, including increased risk for weight gain, diabetes, stroke and heart attack.

Lifestyle changes, such as keeping a regular schedule, sleeping in a cool, dark room and refraining from drinking alcohol at night may improve quality of sleep. You should contact a sleep expert if sleep problems continue for more than a month.

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.

According to a study released by the AAA Foundation, the contribution of drowsy driving to motor vehicle accidents that result in injuries and deaths are not fully appreciated. Results of the study found that about one in eight deadly crashes was related to drowsiness or fatigue; one in ten crashes resulting in occupant hospitalization, and one in twenty crashes in which a vehicle was towed.

A study that was published in the June 2010 edition of the journal Sleep found that extreme sleepiness increases the likelihood of an auto accident causing serious injury. Overall, crash rates were about 12 percent higher in tired drivers.

The American Academy of Sleep Medicine reports that drowsy driving is related to at least 100,000 motor-vehicle accidents and more than 1,500 deaths per year in the United States.

Tired drivers often experience slower reaction times, vision impairment, lapses in judgment and delays in processing information. Research shows that being awake for more than 20 hours results in an impairment equal to a blood alcohol concentration of 0.08 percent, the legal limit in all states.

Sleep experts recommend that adults sleep seven to eight hours a night in order  to function at their highest level; however, due to work and family obligations many people fail to get the sleep they need on a regular basis.

Sleepy drivers often do not recognize the extent of their fatigue, and can inadvertently put themselves, their passengers and their fellow drivers at risk.

If you experience any of these symptoms, you are most likely incapable of driving safely:

• Difficulty focusing, frequent blinking and/or heavy eyelids
• Difficulty keeping reveries or daydreams at bay
• Trouble keeping your head up
• Drifting from your lane, swerving, tailgating and/or hitting rumble strips
• Inability to clearly remember the last few miles driven
• Missing exits or traffic signs

As the holidays approach, it is likely that there will be more tired drivers on the road more frequently. In order to keep yourself safe while driving, there are a few tactics you may consider to maintain a high level of alertness while driving.

• Find a safe place to take a 15-20 minute nap if you think you might fall asleep.
• Avoid alcohol and medications that cause drowsiness as a side-effect.
• Avoid driving at times when you would normally be asleep.
• Consume caffeine. The equivalent of two cups of coffee can increase alertness for several hours.

Keep in mind that if you suffer from an undiagnosed sleep disorder, your chances of drowsy driving are greatly increased.  Consult with a physician if you have excessive daytime sleepines, sleep difficulties at night, memory or mood impairments or loud snoring.

For more information about drowsy driving, visit the National Sleep Foundation’s drowsy driving website at www.DrowsyDriving.org.

According to a 2005 survey conducted by the National Sleep Foundation, nearly one in four American couples sleep in separate bedrooms. Many of the participants in the study explained that they were choosing to sleep apart from their partner because their sleep is disturbed by their partner’s sleep disorder.

Often, both people in a relationship suffer from serious health problems if a sleep disorder remains untreated. Those who suffer from obstructive sleep apnea(OSA) are at increased risk for stroke, heart disease, diabetes, obesity and even death. Most people, but not all, who suffer from sleep apnea snore  and of course this can greatly disturb their bed partners.

Other disorders that disrupt a bed partner’s sleep include restless leg syndrome, periodic limb movement disorder, insomnia and REM Behavior Disorder (acting out dreams and nightmares).  Loud snoring, restlessness or tossing and turning may keep the unaffected partner from sleeping.

Bedmates of those suffering from a sleep disorder may feel resentment, because they are unable to get the sleep they need. Also many spouses of my sleep apnea patients talk to me about the fear and anxiety that they have at night while they lie there in the bed watching their partners stop breathing. Often, they feel it is their duty to stay awake and watch out for their spouses, for example, by nudging or shaking them in order to get them to breath.

Partners of those suffering from untreated sleep disorders may also be compromising their physical and mental well-being, as sleep deprivation is associated with increased risk for many of the health problems that we see associated with sleep apnea.

Although sleeping together can be difficult when one partner suffers from an untreated sleep disorder, couples may be able to share a bed in peace if the partner receives treatment. Some sleep problems can be eliminated by improving sleep hygiene (making positive behavioral changes), such as keeping technology out of the bedroom and creating a routine sleep habit.

If making changes in your sleep habits does not improve the quality of your sleep, you may be suffering from a sleep disorder. You should visit a sleep expert if your sleep problems persist for more than a month.  Loud snoring, a symptom of obstructive sleep apnea can be treated  through the use of continuous positive airway pressure (CPAP) therapy or with oral devices that advance the jaw and open the airway while you sleep.  According to the American Academy of Sleep medicine’s Sleep Better Blog, marital conflicts caused by sleep difficulties decrease after three months use of CPAP therapy. Doctors may also recommend cognitive behavioral therapy or a prescription sleep aid if insomnia is the problem. As for Restless Leg Syndrome and Periodic Limb Movement Disorder, there are medications that are safe and effective.

Take home message:  whatever sleep problem you or your partner has, a sleep physician can help treat it.  And treating a person’s sleep disorder not only improves the patient’s health outcomes but can play a role in improving in his or her marriage.

A new study published in the journal SLEEP found that those who returned to work on Monday morning feeling refreshed after getting extra sleep during the weekend performed better than their peers who did not make time for extra sleep.

Findings show that a single night of recovery sleep is all that is needed to restore cognitive function after a period of sleep restriction or deprivation which is contrary to what sleep experts have traditionally believed to be true.   Most sleep experts think that extended sleep restriction requires a lengthy recovery time, and that it is unlikely that all the benefits can be recouped.

This study involved 159 healthy adults, with an average age of 30. After two nights of 10 hours in bed, 142 participants were restricted to four hours in bed from 4 a.m. to 8 a.m. for five consecutive nights. These participants were allowed one night of recovery sleep with sleep periods ranging from zero hours to ten hours per night. The remaining 17 subjects spent 10 hours in bed on all nights.

Participants completed 30 minute computerized assessments every two hours while awake. Those whose sleep had been restricted were found to have a shortened attention span, impaired alertness and reduced reaction time. Their normal functions were restored after one full night of sleep.

Results also indicate that people who did not sleep at all after the period of sleep deprivation performed significantly worse than normal.

While one night of recovery sleep may temporarily negate the consequences of sleep deprivation, it is important to practice good sleep hygiene. Chronic sleep deprivation is associated with increased risk for weight gain, obesity, high blood pressure,  diabetes,  heart disease, stroke and even death.

Going to bed and waking up at the same time every night (even on the weekends), getting a full night’s sleep (between seven and nine hours for adults) every night and using your bed only for sleep may help you increase the quality and quantity of your sleep and of your overall health.