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Weighing In On Sleep Getting plenty of sleep is something few people do in today’s world. Being sleep deprived can certainly affect your ability to think clearly or to safely drive a car. But did you know lack of sleep can make you gain weight and raise your blood glucose levels?
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A Good Night’s Sleep Allows us to relax, restore, and revitalize our bodies Is as important as exercise or a healthy eating plan A good night’s sleep is as important as exercise or a healthy eating plan to maintaining our optimum healthy weight and well-being. Sleep allows us to relax, restore, and revitalize our bodies every night. We spend a third of our lives in sleep. Sleep is an active state that affects physical and mental well-being. Sleep impacts dramatically how we think, perform, learn, remember, and feel while we are awake. When we sleep well we awake refreshed and ready to go!
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The Sleep Hormones and Weight Gain Link
Ghrelin: appetite-stimulating hormone Leptin: stop-eating hormone Lack of sleep increases ghrelin and decreases leptin As a result we get hungry when we are tired Review slide points.
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Losing Sleep? Modern, busy lifestyles are stealing our sleep time
Long work hours have reduced our sleep by nearly 20 percent Modern, busy lifestyles are stealing our sleep time. Long work hours have reduced our sleep by nearly 20 percent according to the National Sleep Foundation. Those who get insufficient sleep are at greater risk for weight gain even though they exercise regularly and generally eat a healthy diet. When we are tired and sleep deprived, we often try to maintain our energy level with high sugar or high carbohydrate food (such as cookies, doughnuts, candy bars) for fast energy.
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Multiple Effects On the Body!
Chronic sleep loss Decreased growth hormone which encouraged weight gain Increased excess insulin which promotes the storage of body fat Contributes to diabetes, heart disease, and hypertension Chronic sleep loss has other and multiple effects on the body. Inadequate sleep is linked to decreased levels of growth hormone, which is released during deep sleep. Reduced levels of growth hormone seem to encourage weight gain. Chronic sleep debt also prompts the body to create excess insulin. Excess insulin promotes the storage of body fat and contributes to the development of obesity, hypertension, and type 2 diabetes. According to the 2003 Sleep in America poll, adults who report having diabetes, heart disease, and hypertension are more likely to report sleep problems or diagnosed sleeping disorders than those who have not been diagnosed with those diseases. If you are overweight or obese and have a sleep disorder, such as obstructive sleep apnea, losing as little as 10 percent of your weight will improve your sleep.
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What Is Good Sleep? We have 4 to 5 sleep cycles each night
Each cycle takes about 90 minutes There are two parts to each cycle Non Rapid Eye Movement ─ NREM Rapid Eye Movement ─ REM Each has special functions Each sleep cycle takes about 90 minutes and is composed of two parts, Non Rapid Eye Movement (NREM) sleep and Rapid Eye Movement (REM) sleep. Each has special functions. A good night’s sleep means 4 to 5 cycles should be completed each night. When it is time to sleep our brain begins to slow down, our bodies relax, and within 5-10 minutes we begin to fall asleep in stages.
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Non Rapid Eye Movement Sleep
This is slow wave sleep and has four stages: Stage 1-lightest stage of sleep Stage 2-brain activity continues to slow Stage 3-Delta waves-low frequency/high voltage waves appear and disappear Stage 4-deepest level of sleep Stages 1-4 are known as Non Rapid Eye Movement (NREM) or slow wave sleep. Stage 1- the lightest stage of sleep. Brain activity is characterized by alpha waves. Often this is described as being in the twilight zone. Stage 2- brain activity continues to slow and the body relaxes further. Stage 3- Delta waves – low frequency/high voltage waves – occur then disappear and we begin to enter deep sleep. This takes about 30 minutes Stage 4- is the deepest level of sleep and we are barely aware of any outside stimulation.
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What Happens During NREM Sleep?
Muscles are relaxed Blood pressure drops Pulse and breathing slow down Body temperature decreases Digestion and metabolism are slowed Growth hormones and other hormones are released What happens during deep sleep (NREM sleep): Muscles are relaxed Blood pressure drops Pulse and breathing slow down Body temperature decreases to conserve energy Digestion and metabolism are slowed to allow for physical repair Growth hormone and other hormones are released to promote tissue growth and repair.
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What Happens During Rapid Eye Movement Sleep?
This is when we experience most of our dreams Very active state Breathing, blood pressure, pulse rate, and blood flow to brain increase Muscles don’t move Next we begin REM sleep, when we experience most of our dreams. This is a very active state when breathing, blood pressure, pulse rate, and blood flow to the brain increase. At the same time, a message is sent to our muscles to keep them from moving as we experience our dreams.
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REM Sleep Helps Memory Replenish brain chemicals called neurotransmitters Organize ideas Resolve problems Stimulate and develop Neural circuits Maintain good mental and emotional stability Review slide points.
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Do You Get Enough Sleep? Age Hours of Sleep Infants 16-18 hours
1-2 years hours 3-5 years hours 10 years hours 12-18 years hours 19-65 years hours hours Recommended hours of sleep for different age groups
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Tips For Healthy Sleeping
Create a calm routine before bed Avoid exercising or working in late evening Use the bedroom for sleep and privacy only Eat a light snack such as fruit or whole wheat toast Avoid sleeping with pets Some tips for a healthy sleep environment: Create a calm routine just before bedtime. Take a bath, read a novel, listen to music. Avoid exercising or working in the late evening. This makes quality sleep more elusive. The bedroom should be used for sleep and sex only. Make sure your pillow and mattress are comfortable and provide good support. Your bedroom should be cool, dark and comfortable. Eat a light snack such as fruit or whole wheat toast. Avoid sleeping with pets.
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Sweet Dreams See your health care provider if you snore or have ever been told you stop breathing during sleep Sleep disorders can be treated Often losing small amounts of weight helps promote a good night’s sleep Let your health care provider know if you snore or have ever been told you stop breathing during sleep. This may indicate a sleep disorder that can be treated and help you achieve adequate restful sleep. For more information about programs that promote health and well-being, contact your County Extension Office.
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Janet Tietyen Mullins, Ph.D., R.D., L.D.
Mention or display of a trademark, propriety product, or firm in text or graphics does not constitute an endorsement and does not imply approval to the exclusion of other suitable products or firms. Stock images by 123rf.com Janet Tietyen Mullins, Ph.D., R.D., L.D. Extension Specialist for Food and Nutrition Professor Department of Dietetics and Human Nutrition School of Human Environmental Sciences January 2017 Copyright ©2016 for materials developed by University of Kentucky Cooperative Extension. This publication may be reproduced in portions or its entirety for educational or nonprofit purposes only. Permitted users shall give credit to the author(s) and include this copyright notice. Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.
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