Outline
1. Overview
2. Effect of Sleep on Appetite Hormones
3. Sleep Deprivation Impacts Obesity
4. Diet Guidelines for Improved Sleep
5. Exercise Promotes Sleep
6. Conclusion
7. Questions
● 28% of adults are now reporting that they get 6 or fewer hours of sleep per night
● Sleep largely impacts our appetite ● It is recommended to get 6 to 8 hours per
night● As Americans report getting less sleep,
obesity rates continue to rise, indicating a notable link
Overview
Leptin, Ghrelin and Appetite
● Leptin is produced by the body's fat cells and suppresses the feeling of hunger
● Ghrelin is released by the stomach and stimulates appetite
● A lack of sleep causes the body to decrease levels of leptin and increase the levels of ghrelin in the body, making you feel extra hungry
● The opposite is also true: Adequate sleep decreases the feeling of hunger
● Study showed that the less people sleep, the worse their snacking habits
● People who slept 5 hours on average, compared to people who slept 6-7 hours, took in average of 550 more calories per day
● People who are sleep deprived take in more calories but don't expend more calories
● They also tend to grab quick high energy foods such as pastries and high sugar drinks
● These foods burn quickly causing you to burn out quicker
Sleep Deprivation Impacts Obesity
● Healthy study subjects were given up to 9 hours to sleep and enough food to maintain weight
● One group was restricted to 5 hours and the other group stayed at 9 hours and were both given a greater access to food
● Switching to a sleep restricted schedule led the group to gain an average of 2 lb. in 5 days whereas the sleep sufficient group reduced energy intake, especially in CHO and fat, and lost weight
Sleep Deprivation Impacts Obesity
Sleep Deprivation Impacts Obesity
● People who have the deepest sleep patterns have healthier eating patterns as well
● The groups were: very short sleep (less than 5 hrs), short sleep (5-6 hrs), normal sleep (7-8 hrs), and long sleep (9 hrs or more)
● Food variety was highest in the normal sleep group and lowest in the very short sleep group
● As compared to the normal sleep group, short sleep had lowers levels of water, vit C, lycopene, and selenium
● It was also shown to be unhealthy to oversleep
Diet Guidelines for Better Sleep
● Gradually cut back your caffeine intake ● Avoid alcohol which can disrupt sleep ● Eat a low fat dinner 3+ hours before bedtime● Keep the meal simple, light and clean● Avoid spicy foods, which can cause heartburn● A very small CHO-rich snack 30 min. before
bedtime can increase serotonin ● Avoid fluids 2 hours before sleep if it causes
you to wake up in the middle of the night ● If you have sleep apnea, losing 10% of your
body weight can help
Exercise Promotes Deep Sleep
● 2013 Sleep in America Poll finds that people who exercise at anytime of the day report sleeping better and feeling more rested than those who don't exercise
● Exercise can help you sleep sounder and longer and feel more awake during the day
● Cardiovascular exercise has the greatest impact
Conclusion
● Sleep 6-8 hours per night ● If tired, focus on high protein snacks with a
complex carbohydrate for sustained energy● Eat a healthy diet with a lot of variety● Make adjustments to your diet that
contribute to good sleep (i.e. cut back on alcohol and caffeine)
● Get 30 minutes of exercise at least 4 times per week