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Lose weight while you sleep


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Lose weight while you sleep

  1. 1. Lose Weight While YouSleepTerry Shintani, MD, JD, MPH,
  3. 3. Now, before you turn down the covers, fluff up your pillows,and prepare to snore your way to a healthy weight, there’ssomething you need to know about sleep and weight.Getting the right amount and the right kind of sleep is just asimportant as getting the right kind and the right amount
  4. 4. Too much sleep will sabotage yourweight-loss
  5. 5. Defining Terms• From childhood, most of us are taught that 8 hoursconstitutes a ‘good night’s sleep.• Pregnancy and illness increase the need for sleep, aswell.• In adulthood, however, 8 hours is generally too muchsleep.• As for middle-agers, most feel and function bestsleeping somewhere between 5 and 7 hours each
  6. 6. If you’re someone who’s tired all the time, itmay be hard for you to imagine that youcould need less sleep than you’re getting.However the problem may be with thequality of your sleep, not the
  7. 7. Sleep Depression• Sleeping too much may be a symptom of depression, but toomuch sleep can also contribute to depression.• It lowers energy levels and reduces motivation, and thatmakes it hard to establish and maintain good diet andexercise habits.• Because sleep can cause depression, it is referred to as“depressogenic.”
  8. 8. • You don’t have to be clinically depressed to benefit from adecrease in sleeping hours. Studies have reported anelevation of mood in ‘normal’ subjects who sleep less, too.• If you can consciously manipulate your sleeping behavior,you’ll be able to elevate your mood and, in turn, lower yourweight!• Using sleep to fight off depression and shore up youremotional coping skills may help take weight off and keepweight
  9. 9. Depression Weight Gain• The 69 women involved in the study, didn’t just consume morecalories…they got those calories from high-fat, high-calorie food.• In other words, due to stress and depression, the woman who hadbeen engaging in healthy eating patterns regressed and beganeating more high-fat, high-calorie foods as a way of coping withtheir feelings.• Once answer is to incorporate mood-management techniques intoyour weight loss program to help prevent the weight regain thatcan occur as a result of unhealthy coping behaviors such as
  10. 10. JUST ENOUGH SLEEP• Even patients who believe that lack of sleep iscentral to the cause of their depression havebenefitted dramatically benefited.• The effect on mood is more profound that going tosleep
  11. 11. The Sleep/Mood ConnectionThere are four importantmechanisms that connect sleep
  12. 12. The Serotonin Connection (CalmingSleep)Serotonin is a chemical messenger(neurotransmitter) in the body. Serotonin isassoociated with calmness, elevatedmood…and
  13. 13. The REM Connection (Quality Sleep)‘REM Sleep’ gets its name from the rapid eye movementsthat occur during good quality restful sleep. When you havemore REM sleep, the quality of your rest is better and youneed less sleep in order to feel rested and
  14. 14. The Exercise Connection (NaturalSleep)Regular exercise will naturally cause your body to wantto rest….unless it is done too close to bedtime. Exercisehas been found to increase hormone activities in thebody that are associated with an improved mood.There also appears to be a link between increasedexercise and the body’s increased sensitivity
  15. 15. The Sunshine Connection (HappySleep)Many people complain of the ‘winter blues’ -- fatigue,lowered motivation, sleepiness, fatigue, increased appetite,weight gain, irritability, and decreased sociability. Somepeople experience benefits within
  16. 16. • High carbohydrate intakes have been found to improve themoods of people, particularly athletes, who are known toeat very high-carbohydrate, near-vegetarian, diets. Andpeople following a high-carbohydrate diet also report lesstime spent sleeping, more restful sleep, and an increase indream activity.• Eating carbohydrates helps to naturally increase tryptophanlevels in the brain. Furthermore, studies show that when adiet that is high in carbohydrate is consumed, REM sleep
  17. 17. • A high-carbohydrate diet supplies the ideal fuel for exerciseand physical activity. Serious endurance athletes have longknown the benefits that come from loading up oncarbohydrates…the right carbohydrates.• Atkins, South Beach, Protein Power and other of-the-moment weight-loss programs recommend 10% or less ofcalories from brain-fueling
  18. 18. What’s Right For YOU• The “right amount” of sleep for you will be determined bytrial and error…literally!• Your first step is to cut 1 to 2 hours off your allotted time tosleep. Don’t be surprised if your body rebels a bit.• Most people sleep away these valuable hours just afterdawn, missing the added benefits of ultraviolet light for theirmental
  19. 19. 9 Simple Things You Can Do To GetJust The Sleep You Need• Take an afternoon stroll – An afternoon or early evening walkpromotes digestion, so your body will be able to sleep when nightfalls.• Turn down the lights - In the presence of less light, the brainproduces more melatonin, a hormone that has been proven to helpyou feel sleepier, fall asleep faster, and make you sleep longer.You can use room darkening shades or put on a sleeping mask.• Block the noise – Noise – from honking cars to twittering birds –can affect the quality of your sleep…even if you are not consciouslyaware of it. One solution is earplugs. If they make you feel too cutoff, white noise or soothing music are helpful when you need toblock out distracting
  20. 20. • Get comfy – Tossing and turning all night does not make for agood night’s sleep. It’s important that you’re sleeping on agood mattress and that the pillows are giving your neck theright amount of support.• Keep your cool - Sleep in a cool room (60 degrees or so).You’ll sleep better if you pile on another blanket rather thanturn up the heat.• Limit your activities in the bedroom – Watching television,doing work, and especially eating are inappropriate behaviorsfor the bedroom. There are only two things you should bedoing there…and one of them is
  21. 21. • Go bananas or go nuts. Bananas are practically a sleeping pillin a peel. In addition to a bit of soothing melatonin andserotonin, bananas contain magnesium, a muscle relaxant.• Develop a pre-bedtime routine. Do the same thing everynight before going to sleep. For example, take a warm bathand then read for 10 minutes. In a matter of days, youllconnect these activities with sleeping, and doing them willhelp make you sleepy.• Dont nap during the day. If you have trouble getting to sleepor staying asleep, a nap will probably make the situationworse. On days when you feel especially fatigued, go to sleepan hour earlier rather than taking a
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