We know about food, exercise, vitamins and water, but how about sleep. Over the past few weeks, I've read a number of news pieces about the growing body of research finding a link between the amount of sleep we get and our weight. Apparently, people who get the full eight hours are much less likely to have weight problems. The lack of sleep disrupts hormone balance. Bascically, when you don't get enough sleep, your body has too little leptin and too much ghrelin. (Ghrelin even sounds like gremlin---devious 1980's monsters, remember them?)
This one is a no-brainer for me. I love sleeping. I love my bed. I love comfy pajamas. On the days I wake up at 7:30 a.m. (total luxury, I know), I can't go to bed any later than 11:30 p.m. which means I've got to be in bed with my book no later than 11 p.m. On other days, the bedtime routine has to start earlier.
Researchers say adults need 7 hours minimum. If you're on the borderline, ask yourself:
Am I drowsy, especially the morning?
Do I fall asleep at night in a couple of minutes?
Most non-sleep-deprived people take about 15 minutes to fall asleep at night. Chronic sleepiness and a nearly-instant state of sleep when you get into bed are good indicators that you're not getting enough sleep.
SLEEP! I must sleep, today, now. Ok, little sleeped deprived today and feeling the motivation to do absolutly nothing. Sleep is a very, very, very, very, good thing.
ReplyDeleteI am such a firm believer of sleep. I found that my body is really happy with between 8-9 hours a night. In fact, when I was in college one of my professors challenged us to set 2 goals and keep a daily journal of our progress and struggles. My first was to go to bed at 9 and wake up at 5. My second was to get my work out in at 5 before my 7:30 classes. I lost about 20 lbs and was at my healthiest weight ever. Really the only thing I changed was sleep, because I was already working out 5-6 days a week. I really believe it was the sleep that made the weight loss so productive. I just wish I could still keep that schedule. Maybe it's possible as a mother? Thanks for sharing that! You got me all excited about sleep again. I forgot about how important it really is!!!
ReplyDeleteThis is such a great post. I have been thinking about this a lot. Lately I have not been good about getting enough sleep and it is very evident in my mood. I think tonight (yes a Friday night) will be the earliest I have gotten to bed all week. Thanks for the reminder Melissa.
ReplyDeleteA good nights sleep is truly a gift and a blessing, and often a challenge to get....it's 1:00am I'm heading to bed. I'll be lucky to get six hours tonight.
ReplyDeleteThis research is top notch. I've done a lot myself too. The reverse is also true. Those who sleep more than 9 hours tend to have weight problems also because of a slowing metabolism.
ReplyDeleteI've been considering making this sleep thing worth points.
Any thoughts?
Yes, I could use a little nudging to track my sleep, so I can see how I'm doing on that. I need some input on how to get a decent-night's sleep with a a baby who wakes up at 2am all the time wanting a bottle. Plus, you know my a-type-data-tracking brain would love to. I could always use another thing to earn points for. So I say yes! Let's add sleep to the points system! What would be the minimum sleep? 7 hours or 8 hours?
ReplyDeleteOh, and what about naps? How does that figure into the healthy amount of sleep? Are they good or bad?
ReplyDeleteI keep thinking about this post. Especially the part about taking 15 minutes to fall asleep at night if you are not sleep deprived. I always assumed that you were supposed to fall asleep instantly. I would get frustrated if I had got good sleep the night before and it took longer to fall asleep the next night. Almost like it was counter productive. Now, I will count it as a blessing of being well rested, which doesn't happen often enough.
ReplyDeleteI love the idea Audrey. I've been trying to do this for myself and haven't been good. But maybe if I had a point incentive involved. Sleep is a part of good health!
I would say 7 hours is a good amount to shoot for. It's the recommended amount and a very resonable doable go for us busy moms and wives. But I'm fine if I'm out voted too.
ReplyDelete7, I vote for 7.... if 8 ,I would seldom get the points.
ReplyDelete7 for me too. But I'm serious about the naps - how do they figure into things? Audrey, I'm really curious about what the research you've read says about that. For example, let's say you get six hours, but then have an hour nap in the afternoon. What are the differences to your health in sleep in pieces vs. sleep in one shot?
ReplyDelete