Sleep and Weight Gain

sleep

So many of our patients are concerned about their weight. While most of them are searching for a diet and exercise plan to follow, we are telling them to start with a good night’s sleep. Here’s why.

According to a study published in Annals of Medicine, short sleep duration has been associated with elevated BMI. There are other studies giving even more reasons to work on getting 7-8 hours of quality sleep per night:

  • Diabetes prevention: less than 7 hrs of sleep leads to insulin resistance and leptin reduction (that means poor sugar regulation and increased appetite)
  • Stress reduction: less than 7 rs of sleep leads to elevated cortisol
  • Dementia prevention: short sleep duration is associated with greater age-related brain atrophy and cognitive decline
  • Sounding smart: higher sleep continuity (staying asleep, regular sleep/wake times) leads to better performance, inhibitory control, memory recall and verbal fluency

How do you know if your sleep isn’t ideal?

  • you wake during the night to normal household sounds (like snoring, yes)
  • it takes you more than 20 minutes to fall asleep (or you fall asleep in less than 5 minutes)
  • you wake very early in the morning and cannot fall back to sleep

What can you do?

  1. Begin a mindfulness meditation program (read our previous blog here)
  2. Go to bed at the same time each night, preferably before 11 pm
  3. Keep your room pitch black to support melatonin production

If you aren’t getting 7-8 hours of continuous sleep, consider talking to one of our doctors during a free meet-the-doctor session. There are many effective natural solutions available.

Book online, or call the office 705-792-6717

Yours in Health,

Dr. Kerri Fullerton ND & Dr. Whitney Young ND

 

Lose weight with three easy steps

The research is in folks.  Here’s what needs to happen to lose weight naturally:

1.  Avoid alcohol

2. Get enough sleep

3.   Stop watching TV (even as little as 25 minutes)

This is according to an article published in the American Journal of Clinical Nutrition.  They examined 23 studies that measured how much people ate with our without alcohol (1-1.5 servings), TV (25-45 minutes), or sleep deprivation (5.5 hours).  The order of impact is as listed above: alcohol, sleep, then TV watching.

There you have it folks.  Give up dieting and take care of you lifestyle.  The weight comes off when you’re healthy.