Sleep & Weight Mangement

We live in a changing world. With the availability of smart phones, tablets and even home internet access, we are expected to be on call at all times -- ready to respond at a moment's notice. This increase in "screen time" may well be a decrease in "sleep time". So what does this really mean for our health?

We are seeing more and more research linking sleep cycles and weight management. So where's the relationship exactly? As it turns out, it is simpler than you might think! In a study released by Proceedings of the National Academy of Science (PNAS), they found that insufficient sleep (what many people might consider a "weeknight"), consumed 5% more calories during the day primarily in the evening, and often after the evening meal. This may not seem like much, but if you consider a chronic condition of insufficient sleep, that excess energy can add up fast. After all, if it isn't used, it can lead to undesirable weight gain. In this study, it came to just over 1/2lb in a week. Over a year, this can total over 25 pounds!

Where's the link? Studies have shown that the extra energy consumption may be an evolutionary tactic to sustain wakefulness in times of reduced sleep. However, because food is more available now, the intake exceeds this excess energy need, leading to increased energy intake, and eventual weight gain. What's more? The study found that if you are already not getting enough sleep, just meeting your daily sleep need can lead to normalized intake, leading to modest weight loss, about 1/3lb per week, or about 17 lbs a year -- just by getting the rest you need every day!

There is no magic bullet for weight management, despite what the check-out aisle charlatans would have you believe. Balanced energy intake, adequate rest, and physical activity will help keep your body healthy for years to come! Take care of your body and it will take care of you!

For more information, the original abstract can be read here:

http://www.pnas.org/content/early/2013/03/06/1216951110.abstract?sid=dc7bc93c-3dde-451a-ae13-51f59ad21c75

-- Les, MS RD