Does poor sleep affect your weight?

Lets hear from the experts..Shall we?

Too tired to exercise? Craving carbs? You may want to sleep on it. Listen to what experts have to say about the link between sleep problems and your weight.

Studies show that people who sleep too little are actually more likely to raid the refrigerator.

ORFEU BUXTON, PhD: It seems as if the body responds to sleep restriction by craving more fuel, a reduced energy balance, and this is communicated by the fat cells, actually. Leptin is a molecule secreted by fat cells and conveys a satiety signal. "There’s enough fuel on board." And with sleep restriction, keeping the level of activity and the amount of calories constant, the body says, "I need more food." And this is inappropriate and may lead to overeating and potentially obesity in the long term.

Not only might you be eating more, you’re probably going to crave just the wrong foods.
JANA KLAUER, MD: When you’re sleep-deprived, you want to go for an empty calorie energy boost and usually those are carbohydrates that are very low in nutrients and very high in calories.

But even making wise food choices might not work if you suffer from restricted sleep. This kind of poor sleep can actually change your metabolism.
ORFEU BUXTON, PhD: Not sleeping enough seems to be associated with metabolic changes that can lead to overeating and obesity, so in studies where sleep restriction in the laboratory was done, subjects tended to have metabolic changes and alterations of glucose metabolism that might lead to their becoming obese in the future.

Sleeping too little can also contribute to weight gain by putting undue stress on the body.
JANA KLAUER, MD: The body sees sleep deprivation as a state of stress; cortisol is the stress hormone. Cortisol causes, in turn, the release of insulin and insulin is a storage hormone that promotes fat storage.

Sleeping poorly may also do more permanent damage than just adding inches to your waistline.
SANJAY PATEL, MD: Sleeping too little seems to adversely affect glucose levels in the body, so that glucose levels are higher and people are more glucose resistant, more prone to diabetes if they sleep less.
ORFEU BUXTON, PhD: Habitual sleep restriction could play a very important role in increasing risk for diabetes later in life, especially if maintained over many years and decades, much like a sedentary lifestyle or poor eating habits. It’s not something that catches up with you in a week or in two weeks, but it’s something that over decades can shorten your life.

While poor sleep can contribute to weight gain and other health problems, getting quality sleep could make it easier to get on that treadmill and stay trim.
JANA KLAUER, MD: When someone switches their sleep pattern to one of increased deep sleep, they wake up renewed. They don’t put off going to the gym; they get out of bed, have their water, put on their gym clothes and go out the door and exercise.
People who exercise do spend more time in deep sleep rather than in light sleep; this has been measured. It is a cycle, and that exercise will help them to sleep better that night and so I think each kind of helps the other.

While we all know quality sleep keeps us rested and alert for the day ahead, it now seems that it might even lead to a healthier metabolism and a healthier life.
SANJAY PATEL, MD: Given the wealth of data that exists, it makes a lot of sense that sleeping at least seven hours a night and getting good quality sleep will improve our metabolic function in terms of glucose levels, in terms of body weight, and getting a good night’s sleep also makes people feel better.
ORFEU BUXTON, PhD: Sleep is a sign of a balanced lifestyle, including exercise and diet. And it’s important to sleep a sufficient amount as a part of a balanced lifestyle that would promote good health.

Sleep Apnea

What is sleep apnea?

Sleep apnea (sleep-disordered breathing) is a serious and common sleep disorder affecting about 12 million Americans, according to the National Institutes of Health (NIH). Its name comes from a Greek word, apnea, meaning "without breath." People with sleep apnea stop breathing briefly many times during the night. The breathing pauses last at least 10 seconds, and there may be 20 to 30 or more pauses per hour.
The main symptoms of sleep apnea are persistent loud snoring at night and daytime sleepiness. Another symptom is frequent long pauses in breathing during sleep, followed by choking and gasping for breath. People with sleep apnea don't get enough restful sleep, and their daytime performance is often seriously affected. Sleep apnea may also lead to high blood pressure, heart disease, heart attack, and stroke. However, it can be diagnosed and treated.

Who gets sleep apnea?

Sleep apnea occurs in all age groups and both sexes but is more common in men, people who are overweight or obese, and older persons. The disorder is made worse by fat buildup in the neck or loss of muscle tone with aging. People most likely to have or develop sleep apnea include those who snore loudly and are overweight, have high blood pressure, or have some other limitation in size of the upper airways.

What causes sleep apnea?

Intermittent (comes and goes) blockage in some part of the upper airways, often due to the throat muscles and tongue relaxing during sleep, can cause sleep apnea. When the muscles of the soft palate at the base of the tongue and the uvula (the small fleshy tissue hanging from the center of the back of the throat) relax and sag, the airway becomes blocked. The blockage makes breathing labored and noisy and even stops it altogether.

What are the effects of sleep apnea?

During the pauses in breathing, the oxygen level in your blood drops. Your brain reacts to the drop in oxygen by waking you enough to resume breathing (and snoring), but not necessarily enough to fully awaken you. The cycle of snoring, not breathing, waking, and resuming breathing means that you do not get good quality sleep. Because of this, you may often feel very sleepy during the day, find it hard to concentrate, and your daytime performance may suffer. The effects of sleep apnea range from annoying to life threatening. They include depression, high blood pressure, irritability, sexual dysfunction, learning and memory problems, and falling asleep while at work, on the phone, or driving. People with severe sleep apnea are two to three times more likely to have automobile crashes. Risk for heart attacks, high blood pressure, heart failure, and stroke also increase with sleep apnea.

How do I know if I have sleep apnea?

People with sleep apnea are often not aware that they have it. You should suspect sleep apnea if you often feel sleepy during the day, and you have been told that you snore loudly and frequently, or seem to have trouble breathing during the night.
Your bed partner may notice your heavy snoring and struggles to breathe during sleep. Coworkers or friends may notice that you tend to fall asleep during the day at inappropriate times. If you think that you have sleep apnea, it is important that you see a doctor for evaluation of the sleep problem.

How is sleep apnea diagnosed?

In addition to your primary care provider, a sleep medicine specialist needs to be involved in the diagnosis, as well as treatment. Diagnosis of sleep apnea is not simple because there can be many different reasons for disturbed sleep. If sleep apnea is suspected, the sleep medicine specialist will need to perform a sleep study. This usually means going to a sleep center, where tests are done while you sleep. This test is called polysomnography, which records a variety of body functions during sleep. These recordings can sometimes be done at home.

How is sleep apnea treated?

The specific therapy for sleep apnea is based on your medical history, physical exam, and the results of polysomnography or other tests.

Possible treatments for sleep apnea include:

Behavioral changes such as weight loss, learning to sleep on one's side instead of the back, and avoiding alcohol, sleeping pills, and smoking. In milder cases, behavioral changes may be enough to stop the sleep apnea.
Nasal Continuous Positive Airway Pressure (CPAP) therapy, is generally required for successful treatment. In CPAP therapy, a mask is worn over the nose while sleeping, and a machine supplies pressurized room air to the mask through a flexible tube. The pressurized air keeps the airway open. There are various types of CPAP machines.
An oral or dental device that holds the tongue or jaw forward.
Surgery. Some of the more common procedures include removal of adenoids and tonsils, especially in children; removal of nasal polyps or other growths; and correction of structural deformities.
Medications are generally not effective in the treatment of sleep apnea. However, if nasal congestion is contributing to breathing problems, decongestants may help.

Can sleep apnea be prevented?

Avoiding weight gain as you age is probably one of the best ways to prevent sleep apnea. Avoiding the use of alcohol and sedating medicines may also help.

For more information contact:
For more information, contact the National Women's Health Information Center at

(800) 994-9662

or

the following organizations.
National Center on Sleep Disorders Research Phone Number(s): (301) 435-0199

Internet Address: http://www.nhlbi.nih.gov/sleep
National Heart, Lung, and Blood Institute Phone Number(s): (301) 592-8573

Internet Address: http://www.nhlbi.nih.gov/
National Institute of Neurological Disorders and Stroke Phone Number(s): (800) 352-9424 Internet Address: http://www.ninds.nih.gov/
American Sleep Apnea Association Phone Number(s): (202) 293-3650

Internet Address: http://www.sleepapnea.org/
National Sleep Foundation Phone Number(s): (202) 347-3471

Internet Address: http://www.sleepfoundation.org/

Symptoms of Sleep Disorders

Worry is one the reasons for Sleep Disorders
Before you worry that you may be suffering from a sleeping disorder? Check here for the symptoms you should look for before consulting your doctor.

Insomnia
Hypersomnia
Sleepwalking Disorder
Circadian Rhythm Sleep Disorder
Narcolepsy
Nightmare Disorder
Sleep Terror Disorder

Insomnia, Primary (can't get to sleep)

The predominant complaint is difficulty initiating or maintaining sleep, or nonrestorative sleep, for at least 1 month.
The sleep disturbance (or associated daytime fatigue) causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.
The sleep disturbance does not occur exclusively during the course of Narcolepsy, Breathing-Related Sleep Disorder, Circadian Rhythm Sleep Disorder, or a Parasomnia.
The disturbance does not occur exclusively during the course of another mental disorder (e.g., Major Depressive Disorder, Generalized Anxiety Disorder, a delirium).

The disturbance is not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition.

Hypersomnia, Primary (Sleeping too much)

The predominant complaint is excessive sleepiness for at least 1 month (or less if recurrent) as evidenced by either prolonged sleep episodes or daytime sleep episodes that occur almost daily.

The excessive sleepiness causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.

The excessive sleepiness is not better accounted for by insomnia and does not occur exclusively during the course of another Sleep Disorder (e.g., Narcolepsy, Breathing-Related Sleep Disorder, Circadian Rhythm Sleep Disorder, or a Parasomnia) and cannot be accounted for by an inadequate amount of sleep.


The disturbance does not occur exclusively during the course of another mental disorder.

The disturbance is not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition

Sleepwalking Disorder

Repeated episodes of rising from bed during sleep and walking about, usually occurring during the first third of the major sleep episode.

While sleepwalking, the person has a blank, staring face, is relatively unresponsive to the efforts of others to communicate with him or her, and can be awakened only with great difficulty.

On awakening (either from the sleepwalking episode or the next morning), the person has amnesia for the episode.

Within several minutes after awakening from the sleepwalking episode, there is no impairment of mental activity or behavior (although there may initially be a short period of confusion or disorientation).
The sleepwalking causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.

The disturbance is not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition.

Circadian Rhythm Sleep Disorder

A persistent or recurrent pattern of sleep disruption leading to excessive sleepiness or insomnia that is due to a mismatch between the sleep-wake schedule required by a person's environment and his or her circadian sleep-wake pattern (e.g., jet-lag, night shift work, etc.)

The sleep disturbance causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.

The disturbance does not occur exclusively during the course of another Sleep Disorder or other mental disorder.

The disturbance is not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition.

Narcolepsy

Irresistible attacks of refreshing sleep that occur daily over at least 3 months.

The presence of one or both of the following:

cataplexy (i.e., brief episodes of sudden bilateral loss of muscle tone, most often in association with intense emotion)
recurrent intrusions of elements of rapid eye movement (REM) sleep into the transition between sleep and wakefulness, as manifested by either hypnopompic or hypnagogic hallucinations or sleep paralysis at the beginning or end of sleep episodes

The disturbance is not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or another general medical condition.

Nightmare Disorder

Repeated awakenings from the major sleep period or naps with detailed recall of extended and extremely frightening dreams, usually involving threats to survival, security, or self-esteem. The awakenings generally occur during the second half of the sleep period.

On awakening from the frightening dreams, the person rapidly becomes oriented and alert (in contrast to the confusion and disorientation seen in Sleep Terror Disorder and some forms of epilepsy).

The dream experience, or the sleep disturbance resulting from the awakening, causes clinically significant distress or impairment in social, occupational, or other important areas of functioning.

The nightmares do not occur exclusively during the course of another mental disorder (e.g., a delirium, Posttraumatic Stress Disorder) and are not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition.

Sleep Terror Disorder

Recurrent episodes of abrupt awakening from sleep, usually occurring during the first third of the major sleep episode and beginning with a panicky scream.

Intense fear and signs of autonomic arousal, such as tachycardia, rapid breathing, and sweating, during each episode.

Relative unresponsiveness to efforts of others to comfort the person during the episode.
No detailed dream is recalled and there is amnesia for the episode.

The episodes cause clinically significant distress or impairment in social, occupational, or other important areas of functioning.

The disturbance is not due to the direct physiological effects of a substance (e.g., a drug of abuse, a medication) or a general medical condition.

Suggestions for a Good Night's Sleep

A good night's sleep can make a big difference in how you feel. Here are some suggestions to help you:
Follow a regular schedule - go to sleep and get up at the same time.
Try not to nap too much during the day - you might be less sleepy at night.
Try to exercise at regular times each day.
Try to get some natural light in the afternoon each day.
Be careful about what you eat.
Don't drink beverages with caffeine late in the day.
Caffeine is a stimulant and can keep you awake. Also, if you like a snack before bed, a warm beverage and a few crackers may help.
Don't drink alcohol or smoke cigarettes to help you sleep. Even small amounts of alcohol can make it harder to stay asleep. Smoking is dangerous for many reasons including the hazard of falling asleep with a lit cigarette. The nicotine in cigarettes is also a stimulant.
Create a safe and comfortable place to sleep. Make sure there are locks on all doors and smoke alarms on each floor.
A lamp that's easy to turn on and a phone by your bed may be helpful.
The room should be dark, well ventilated, and as quiet as possible.
Develop a bedtime routine.
Do the same things each night to tell your body that it's time to wind down.
Some people watch the evening news, read a book, or soak in a warm bath.
Use your bedroom only for sleeping.
After turning off the light, give yourself about 15 minutes to fall asleep. If you are still awake and not drowsy, get out of bed.
When you get sleepy, go back to bed.
Try not to worry about your sleep.
If you are so tired during the day that you cannot function normally and if this lasts for more than 2 to 3 weeks, you should see your family doctor or a sleep disorders specialist.
Additional Information Sources

For general information about sleep, contact the following organizations:
American Sleep Apnea Association
1424 K Street NWSuite 302
Washington, D.C. 20005202-293-3650
Website: http://www.sleepapnea.org/
Email: asaa@sleepapnea.org

Better Sleep Council
501 Wythe Street
Alexandria,
Virginia 22314703-683-8371
Website: http://www.bettersleep.org/

Consult your doctor for more information and help.

Sleep and Aging

There are two kinds of sleep in a normal sleep cycle - rapid eye movement or dreaming sleep (REM) and quiet sleep (non-REM).

Everyone has about four or five cycles of REM and non-REM sleep a night. For older people, the amount of time spent in the deepest stages of non-REM sleep decreases. This may explain why older people are thought of as light sleepers. Although the amount of sleep each person needs varies widely, the average range is between 7 and 8 hours a night. As we age, the amount of sleep we can expect to get at any one time drops off. By age 75, for many reasons, some people may find they are waking up several times each night. But, no matter what your age, talk to a doctor if your sleep patterns change.

Common Sleep Problems

At any age, insomnia is the most common sleep complaint.

Insomnia means:

Taking a long time to fall asleep (more than 30 to 45 minutes) Waking up many times each night Waking up early and being unable to get back to sleep Waking up feeling tired With rare exceptions, insomnia is a symptom of a problem, not the problem itself.Insomnia can be linked with other sleep disorders such as sleep apnea, a common problem that causes breathing to stop for periods of up to 2 minutes, many times each night.

There are two kinds of sleep apnea: Obstructive sleep apnea is an involuntary pause in breathing - air cannot flow in or out of the person's nose or mouth. Central sleep apnea is less common and occurs when the brain doesn't send the right signals to start the breathing muscles. In either case, the sleeper is totally unaware of his or her struggle to breathe. Daytime sleepiness coupled with loud snoring at night are clues that you may have sleep apnea.

For more information on Insomnia please read the post on Insomnia on this blog.

Sleep

We all look forward to a good night's sleep. Getting enough sleep and sleeping well help us stay healthy. Many older people do not enjoy a good night's sleep on a regular basis. They have trouble falling or staying asleep. Sleep patterns change as we age, but disturbed sleep and waking up tired every day is not part of normal aging. In fact, troubled sleep may be a sign of emotional or physical disorders and something you should talk about with a doctor or sleep specialist.

I once heard that a Chinese emporer would pay money to sleep like a baby, But sleep is not something that can be bought with money.In my future post's on this blog I will concentrate on the topics related to sleep.As a good sleep is very important for a person's health and the effects of sleep reflects in everything we do.

Stay tuned...