It is something that is vitally important for our health, fitness and weight. It is important alongside diet and exercise but is often overlooked.
It can play a role in
1. Regulation of appetite
2. Energy expenditure
3. Alterations in glucose metabolism
4. Cognitive functions
By taking a few simple steps and getting an adequate amount, it can play a major role in your health and fitness, help you reach your weight loss goal and make you feel better.
Current data suggest there is a relationship between sleep restriction, weight gain and diabetes. When there is sleep restriction, it can affect energy balance and thus weight gain as
1. Gives people more time to eat
2. Decrease in energy expenditure
3. Up regulation of appetite
Alongside the physiological implications, when people have inadequate sleep It can be harder to stick with health and fitness goals.
When feeling tired or lethargic it can make it more tempting to act on impulses and go for unhealthier food options-
Go for comfort food, something quick and easy, normally higher in calories and skip the gym and make us less active. This can lead to weight gain or even obesity.
Weight gain and obesity is a major risk factor for type 2 diabetes and there is recent data that indicate that short sleep can impair glucose metabolism and increase the risk of diabetes independently of changes in body mass index (BMI).
By getting adequate and quality sleep it can to help with good health and healthy weight maintenance and even help weight loss.
Attached below is a few tips by National Sleep Foundation to help improve sleep
• Ayas et al. (2003).A prospective study of self-reported sleep duration and incident diabetes in women. Diabetes Care;26:380–4. [PubMed]
• Vorona et al (2005) Overweight and Obese Patients in a Primary Care Population Report Less Sleep Than Patients With a Normal Body Mass Index. Arch Intern Med.
• Ioque. Et al (2000) Time spent watching television, sleep duration and obesity in adults living in Valencia, Spain. Int J Obes Relat Metab Disord.;24:1683–1688. [PubMed]
• Knutson, Spiegel & Van Cauter. (2007). The Metabolic Consequences of Sleep Deprivation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1991337/
• Shigeta H, Shigeta M, Nakazawa A, Nakamura N, Yoshikawa T. Lifestyle, obesity, and insulin resistance. Diabetes Care. 2001;24:608
• National Sleep Foundation
FITNESS, NUTRITION & PERSONAL TRAINING
Jamie Miller- Personal Trainer