Sleep & Obesity: 5 Tips For Better Sleep Hygiene

Whether it be in the gym, the workplace or the classroom, sleep is a vital component for optimal performance. However, a fact that’s often overlooked by many people is the link between sleep and obesity. 

However, take note - if you sleep less than 5 hours a night, you body builds up more fat reserves than if you sleep 6 hours or longer each night. This is particularly true for individuals under the age of 40, as the effects of decreased sleep lessen with age (Hairston, Bryer-Ash, Norris, Haffner, Bowden & Wagenknecht, 2010).

The authors of this particular study conducted their research on 1,107 men and women of Latin American & African American background because, while most similar research has collected information from individuals of European descent, in the US the likelihood of obesity is higher among Latin & African populations.

Sleep Tips:

• Sleep in complete darkness 

This will ensure your body’s production of melatonin and serotonin are not disrupted. Note that even the glow from your alarm clock can interfere with such processes … therefore, a sleep mask is often a good investment.

• Use your bed for it’s intended purpose … SLEEP

Avoid doing other activities such as watching TV or doing work in bed. This will prevent the bedroom from becoming associated with heightened cognitive awareness, which can interfere with your ability to fall asleep.

• Eat a high-protein snack 

A high-protein snack several hours before bed will provide L-tryptophan which is needed for melatonin and serotonin production.

• AVOID grains and sugary foods prior to sleeping 

The raise in blood sugar can delay the onset of sleep.

• Keep your bedtime regular

Sleeping and rising should occur at the same times each day, even on weekends. This will allow your body to fall into a sleep rhythm and make it easier to fall asleep and get up in the morning.

Reference:

Hairston, K.G., Bryer-Ash, M., Norris, J.M., Haffner, S., Bowden, D.W., Wagenknecht, L.E. (2010). Sleep duration and five-year abdominal fat accumulation in a minority cohort: the IRAS family study. Sleep, 33(3), 289-295.