What College Students Need to Know About Sleep and Weight Loss

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Created by the University of New Hampshire, Health Services. 2013.

Created by the University of New Hampshire, Health Services. 2013.

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  • 1. Want to lose weight:Get some sleep!Yes, sleep, not justhow much you eat orhow much youexercise, can help youachieve your optimalweight.
  • 2. What is sleep deprivation? College students betweenthe ages of 18 and 22 needat least 8 hours of sleepevery night. Most college studentsreport only getting about6 hours of sleep per night.
  • 3. What are some signs ofsleep deprivation? Tiredness & irritability Inability to tolerate stress Poor concentration &memory Alterations in appetite Behavioral & social problems Mood swings Getting sick often (colds, sore-throats, etc.)
  • 4. How does sleep deprivationaffect your weight? Affects hormone levels Changes body composition Can increase the number offood intake episodes Can increase potential intake ofhigh-energy dense foods
  • 5. Hormone LevelsWhen Sleep DeprivedGhrelin levels increase – the ‘go’hormone that tells you when to eatLeptin levels decrease – the hormonethat tells you when to stop eating
  • 6. Body CompositionWhen Sleep Deprived There is an increase in loss of fat-freemass (any tissue that does not contain fat) There is an increase in gain of fat mass
  • 7. Food Intake EpisodesWhen Sleep Deprived The number of food intakeepisodes can increase whenyou are awake for morehours during the day Overeating and morefrequent food intakeepisodes occur mostly in theevening
  • 8. High-Energy Dense FoodsWhen Sleep Deprived There can be an increaseconsumption of fastfoods, dietary fat, caffeine, &sugar/carbonated beverages There is a decrease inconsumption of vegetables
  • 9. UNH Health Services Offers Nutrition Counseling(No cost for students who have paid the health fee)Managing a medical condition through nutritionEating for optimal sports performance and enduranceGetting proteins, vitamins and minerals if you are or thinking about going vegetarianEating better in the dining hallsEating well on limited time and budgetConcerned about weight, food or body imageWorried you may have disordered eating behaviorunh.edu/health-services(603) 862-3823 or visit room 249 (2nd floor)