The weight gain and sleep apnea
connection
Would you be surprised to discover that weight gain and sleep apnea are intertwined quite closely? Well... 'surprise!' it seems that they are! In fact research done at Columbia University indicates that people who sleep 5 hours or less per night almost double their risk of becoming obese! Other studies (including research done at the University of Chicago Medical Center), indicates that sleep deprivation may be a key risk factor for developing Type 2 Diabetes.
Sleep deprivation and weight gain
- the big picture!
The link between sleep deprivation and weight gain seems to be firmly linked to our hormone levels. Loss of sleep increases your bodys' production of the hormone Ghrelin (which stimulates hunger), and decreases the levels of the hormone Leptin (which under normal circumstances, 'tells' your brain when your body doesn't require any more food!).The results of this imbalance make you feel hungry all the time and encourages over-eating, while simultaneously slowing down the rate at which your body burns up the calories you're consuming. Ouch! To make matters worse, it also causes your blood sugar levels to rise, increasing your risk of developing Type 2 Diabetes. It's not just the physical changes caused by sleep deprivation that increase the risk of obesity in people who suffer from insomnia, sleep apnea and other chronic sleep disorders. Getting too little sleep can also lead to behavioral changes that result in a tendency to gain weight. For example, people who are chronically tired may suffer from depression, this often leads to 'comfort eating'. The types of foods that provide this sort of solace (and may be the object of your cravings) are often high-fat, high-sugar 'fast' or 'junk' foods. Being tired all the time can also mean that you're too tired to exercise regularly, if at all. Combine these two situations and anyone can see where weight gain becomes pretty much a 'given'.
Weight gain and sleep apnea
Understanding the relationship between weight gain and sleep apnea isn't easy, because the connection is fairly complex. While sleep deprivation has been shown to lower leptin levels (remember, this is the hormone that is supposed to tell you when you're not hungry), a high fat diet does the same thing. Studies have also shown that people who are overweight, obese, or have a large body mass, are at a significantly greater risk of developing sleep apnea than people who are at a correct, or below average, weight. So, if you're overweight, you may already have decreased levels of leptin, you may also have sleep-apnea (take this simple online Sleep Apnea Test to find out), and the resulting sleep deprivation can further reduce those leptin levels.... and so it goes on. It's a vicious circle really, with each condition compounding the other one - a double whammy! To break this connection between weight gain and sleep apnea, you need to find out if you have sleep apnea, or another sleep disorder which causes insomnia (here's another simple online test to determine if you're suffering from insomnia - DIY Insomnia Test). Once you know what the problem is, you can get the correct professional help to deal with it and break the connection between sleep deprivation and weight gain for good. Of course, although getting a good nights' sleep will go a long way towards helping you take back control of your appetite, other changes such as eating a healthy diet and exercising regularly are essential if you want to be trim and healthy.
A connection between sleep apnea and weight loss?
Yes, getting more sleep can help to decrease (or at least stabilize at normal levels) your bodys'production of Ghrelin, the hormone which stimulates appetite - so you could almost think of a good nights'sleep as a natural appetite supressant! It also helps to maintain optimum levels of Leptin, so that you don't feel hungry before your body actually NEEDS to eat. With obesity becoming a nationwide (and international) health concern, understanding the relationship between sleep apnea and weight loss puts you 'ahead of the game' and may make your battle of the bulge just that little bit easier.
Sleep Deprivation and weight gain in children
The link between weight gain and sleep apnea also affects our kids. Childhood obesity is a growing concern, and studies done at the University of Michigan highlight the need for making sure our kids get the recommended amount of sleep, every night.These studies show that elementary school children who get too little sleep, have up to a 40% greater risk of being obese by the time they enter middle school, than their peers who sleep for longer. The optimum amount of sleep for a Third Grade child would appear to be somewhere around 9 1/2 - 10 hours. But 11, or even 12 are also good. Less than that and your child could begin to pay the price.
Of course, just like with adults, children have many other risk factors for obesity, and the link between sleep deprivation and weight gain (or weight gain and sleep apnea) is just part of the big picture. A good, nutritious diet, regular exercise and a healthy lifestyle are all important factors in keeping your children strong and healthy.
Page/Article Links:
What Is Sleep Apnea?
Sleep Disorders
What Is Insomnia?
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