People who sleep less, eat more.  Are you one of them?

The results of an analysis of 11 studies comparing sleep deprived people with those who were not, published in the European Journal of Clinical Nutrition last week, showed that the sleep deprived group ate significantly more fat, less protein, took in an average of 385 calories more a day, but were not more active.

 Summary: https://medlineplus.gov/news/fullstory_161847.html

Original article abstract: http://www.nature.com/ejcn/journal/vaop/ncurrent/full/ejcn2016201a.html

Sign Up for E-News

Use this News

Previous studies have shown that lack of sleep affects hormones that regulate our appetite. The less we sleep, the hungrier we are, the more we eat. This study offers insight into about how much more – 385 calories on average, which is about the amount in a ½ cup of shelled peanuts, or two caramel Grande lattes, or 1 ½ slices of pizza. Eat this much extra a day and in nine days you’ll gain a pound. Do this for a year, you’ll gain 40 pounds!

If you’ve gained weight and don’t know why – it maybe that you’re not sleeping enough. Try sleeping more - this may be the only time you’ll have ‘everything to lose and nothing to gain!’

In 2015, The National Sleep Foundation (NSF) revised its sleep time recommendations to the following:

Newborns (0-3 months)                            14-17 hours each day

Infants (4-11 months)                              12-15 hours

Toddlers (1-2 years)                                11-14 hours

Preschoolers (3-5)                                   10-13 hours

School age children (6-13)                         9-11 hours

Teenagers (14-17)                                     8-10 hours

Younger adults (18-25)                              7-9 hours

Adults (26-64)                                           7-9 hours

Older adults (65+)                                       7-8 hours    

 

The NSF suggests the following ways to develop better sleep hygiene (those things you do to prepare for sleep)

Create a Zen bedroom

Minimizing or eliminate noise, if possible. If not, then aim for consistent noise white noise) rather than intermittent noise, like that from a TV.

Keep the temperature cool, between 60-67.

 

Avoid bright light 30-60 minutes before bed.

Dim or turnoff bright overhead lights and lamps and switch off electronic devices (computers, cell phones, etc.)

 

Develop a bedtime routine

Read in bed, take a warm shower or bath before bed.

Go to bed at the same time every night

 

Avoid stimulants 4-6 hours before bedtime

Stay away from tea, coffee, chocolate, alcohol, and nicotine. All of them keep you awake.

            Choose calming exercise in the evening, rather than intense exercise.

            If you exercise in the evening, try yoga, Tai Chi, or Qigong. They help 

            relieve stress and bring about calm.

 

            Go to bed 15 minutes earlier than you usually do.

                       If you sleep less than what is recommended, increase your sleep time gradually. Try

                       going to bed 15 minutes earlier. When you are used to that, add another 15 minutes until

                       you reach your sleep goal.

For more information:

Centers for Disease Control – Insufficient sleep is a public health problem

         http://www.cdc.gov/features/dssleep/

 

National Sleep Foundation

            Sleep and obesity

            https://sleepfoundation.org/sleep-topics/obesity-and-sleep

        

         Sleep hygiene

         http://sleep.org/articles/sleep-hygiene/

 

            Sleep debt   

         https://sleep.org/articles/get-rid-of-sleep-debt/

            Sleep tips

         http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips

 

Joanna Hayden, PhD, CHES is the principal of Associates for Health Education and Behavior, LLC, in Sparta, a practice focused on improving health through education. Her office offers individual and group health education, and individual health behavior change guidance.  For more information please see www.associatesforhealth.com  To contact Dr. Hayden, email her atjoanna@associatesforhealth.com

The opinions expressed herein are the writer's alone, and do not reflect the opinions of TAPinto.net or anyone who works for TAPinto.net. TAPinto.net is not responsible for the accuracy of any of the information supplied by the writer.

TAP Into Another Town's News:

You May Also Be Interested In

Sign Up for E-News

Livingston

Free Flavors Soft Serve Ice Cream (Jr. Cup or Cone) With Coupon

May 23, 2018

Fairfield, NJ - Flavors Homemade Ice Cream is offering a FREE soft serve ice cream (jr. cup or cone) when you spend $10 or more with coupon.

Flavors Homemade Is located at 653 Rt 46 West (1.98 mi) in Fairfield, New Jersey 07004 next to Jose Tejas.

*Homemade Ice Cream

*Italian Ice

*Gelato 

*Fresh waffles 

*ice ...

Evolve Cycle And Fitness Presale Happening Now!

CALDWELL, NJ - Evolve Cycle and Fitness is now offering 10 classes for only $90. That’s only $9 a class when you purchase before its official Grand Opening on Friday, June 1, 2018. 

Only two weeks left to take advantage of this limited time offer! Call Martha at 973-979-5919 or click here to sign up.

Evolve Cycle and Fitness is a Premier Fitness Boutique ...

Upcoming Events

Carousel_image_28c899d8572458eda4f7_mini_magick20180422-110109-8dtxfl

Tue, May 29

Essex County

Primary – Vote by Mail deadline

Carousel_image_28c899d8572458eda4f7_mini_magick20180422-110109-8dtxfl

Tue, June 5

Essex County

PRIMARY ELECTION

Government

Carousel_image_a95462779786ad34c46c_swain_nicole_02_med

Wed, June 6, 7:00 PM

Livingston Public Library, Livingston

Mindfulness Approach to Stress

Health & Wellness

Montclair HS Student Reported Sexual Assault in All-Gender Bathroom, Officials Say

May 17, 2018

MONTCLAIR, NJ - According to published reports on Wednesday, Montclair Police officials are investigating allegations of sexual assault reported to have occurred in a bathroom at Montclair High School.

Montclair police officials state that officers received a report about an incident at the high school of a sexual nature that occurred around 3:18 p.m. on Monday. The ...

Still Time to Register for Livingston's Fall Intown Soccer

May 14, 2018

LIVINGSTON, NJ — Although a late fee may be applied as of May 13, registration is still open for the Fall 2018 Intown Soccer season in Livingston, including the high school co-ed program.

Livingston Soccer Club's (LSC) Intown program is all about sportsmanship, making friends, getting some exercise and learning a bit about soccer along the way. LSC provides the following ...

10-Year-Old Cancer Patient Receives Donation from Randolph Hockey Family

May 21, 2018

RANDOLPH, NJ — While the inter-town hockey battles on the ice between Randolph and Roxbury are fierce at every age level, when it comes to real-life battles off the ice, there is no hesitation to offer help to their neighbor.

Such is the case with a recent gesture of unity and support from the members of the Randolph varsity hockey team, when they came together to ...

A Royal Pain

I went to a big wedding over the weekend.  It was in England.

I like to think I was invited, but according to the Royal Guards and the Thames Valley Police I was not.  But more about that later.

You see, not too long ago I received an evite addressed to me from H&M@royalwedbot.co.uk.  Curiously, it was in my spam folder with a warning message. For an evite it was pretty ...