You may not think of sleep when building a weight-loss plan. But the facts are in -- adults who sleep more than six hours per night are more likely to maintain a healthy weight.
Catching Zs
The Centers for Disease Control and Prevention recommend adults get between seven and eight hours of sleep every day. For young people, that number is even higher and very important -- sleep deprivation has been linked to increased rates of obesity in children, too.
Uninterrupted sleep is best, according to the National Sleep Foundation. That's because you naturally go through several phases of sleep, starting out light and getting progressively deeper, until you enter rapid eye movement sleep.
All sleep phases are important. But in the deeper phases, the mind rests, the body repairs itself and the brain organizes memories and makes adjustments to hormone levels that can impact the way you eat.
Sleep deprived
Research suggests that people who don't get enough sleep are more likely to crave high-calorie foods and indulge in them.
Though the reason for this is not fully understood, researchers believe it's possible that this lack of self-control is due in part to a buildup of a chemical called adenosine in the body. Adenosine is responsible for creating the feeling of sleepiness and drowsiness that lets you know it's time to hit the hay.
When you sleep, the brain naturally reduces the amount of adenosine present, allowing you to wake refreshed and ready to take on the day. When you don't get enough sleep, the levels of adenosine in your brain remain high, making it difficult to make good decisions.
What to do
Making sleep a priority may make it easier to achieve your weight-loss goals and to keep the weight off once you lose it.
If you have trouble sleeping, your primary care or family provider may be able to help you make changes to your behavior and environment that could help, such as recommending sleep aids if necessary or guiding you to a sleep specialist for more information. Your provider might even suggest you do a sleep study. If you need assistance finding a provider, visit SSRH.net.
Four steps to better sleep
Doctors recommend practicing good sleep hygiene to get a better night's sleep. To clean up your act, try:
• Avoiding alcohol, nicotine and caffeine near bedtime.
• Being active during the day and calm for a few hours before going to sleep.
• Creating a dark, soothing sleep environment.
• Setting regular times to go to sleep and wake up and sticking to them.
For more on sleep disorders and Siloam Springs Regional Hospital's Sleep Center, visit SSRH.net. to contact the Sleep Center located at 1675 W. Jefferson St., Suite E., in Siloam Springs, call (479) 549-2578.
About Siloam Springs Regional Hospital
Siloam Springs Regional Hospital is a 73 licensed-bed facility with 42 private patient rooms. It is accredited by the State of Arkansas Department of Health Services and The Joint Commission. Some services include inpatient and outpatient surgery, emergency medicine, medical, surgical and intensive care units, obstetrics, outpatient diagnostic services and inpatient and outpatient rehabilitation. With more than 30 physicians on the medical staff, Siloam Springs Regional Hospital provides compassionate, customer-focused care. The new facility, which opened April 2012, is located at 603 N. Progress Ave. in Siloam Springs, Ark. For more information, visit SSRH.net.
Editorial on 03/23/2016