In a study on Sleep and Obesity at Columbia University, patients who slept less than 7 hours, increased their caloric intake by an average of 300 calories

1. Sleep and Obesity
Like many sleep disorders, sleep and
obesity is a catch-22. Let me explain.
Let's say you're stressed and you suffer
from insomnia as a result. Then,
because you can't sleep from the
insomnia, you get more stressed. And
the circle continues. Well, it's the same
way with sleep and obesity. Food has
been shown to perpetuate this cycle in
not just adults, but also in teenagers
and children as well.
One study on lack of sleep causes conducted at Columbia University,
showed that people who lack sleep tend to consume considerably more
calories than "healthy" sleepers. In the study, patients who slept less than 7
hours, increased their caloric intake by an average of 300 calories. It also
showed that women who lacked sleep were more likely to consume more
calories than their male counterparts.
How Hormones Affect Sleep and Obesity
As Michael Breus, PhD, director of The Sleep Disorders Centers of
Southeastern Lung Care in Atlanta says "Leptin and ghrelin work in a kind
of "checks and balances" system to control feelings of hunger and fullness".
Ghrelin is produced in the gastrointestinal tract and makes you feel hungry
or stimulates your appetite. Leptin, on the other hand, is produced in fat
cellsand gives you the full feeling by sending a signal to your brain.

2. The connection is that when you're sleep deprived, leptin levels drop and
ghrelin levels rise, stimulating your appetite and giving you a sensation of
being constantly hungry - even after you finish eating.
According to the Centers for Disease Control and Prevention, 65% of
Americans are overweight. In 2010, 33.8% of adults and 17% of children
aged 2-19 were obese. Not only is the nation getting fatter, but people are
becoming more and more sleep deprived - perpetuating the vicious circle of
obesity and sleep.
One way to interrupt this cycle is to control
your cravings. While most sleep deprived Related Articles
people crave high calorie foods, consume
proteins instead. If you focus on foods high Why We Sleep
in proteins for breakfast and lunch, this will 5 Sleep Stages
help keep your body's energy levels up. While What is Insomnia?
calories create a sugar high in the body that What is Sleep Apnea?
leads to a sugar lull and fatigue, protein will What is Narcolepsy?
satisfy the body's energy needs for longer
and more effectively.
In a society where breakfast usually consists of high calorie foods (cereals,
bagels, muffins, toast, pancakes and waffles), it is difficult to find other
options. Yes, bacon and eggs for breakfast is high in protein. But eating a
high fat, high oil, high sodium breakfast everyday will also lead to obesity.
Try eating healthier meats for breakfast like turkey or chicken. Salads as
well as some fruit for natural caffeine and complex sugars will also help
keep your sleep and obesity in check.

3. Not being able to get to sleep at night can be
a horrible experience - at night as well as
throughout the following day. But it doesn't
have to be that way - sometimes all it takes is
a few lifestyle adjustments. Learn what you
need to know to instantly fall asleep each
night in the sleep ebook,
Get to Sleep Now! 39 Ways to Guarantee Your ZZZs.