Sleep It Off: The Sleep-Weight Connection

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Now here's the rub

A relaxing bedtime routine can help you sleep well

While not enough sleep can cause weight gain, weight gain can also affect your sleep adversely, increasing your chances of developing some type of sleep disorder.

It's a catch-22 situation, the best way out of which is to improve both your sleep quality and weight at the same time.

If you have difficulty sleeping, or are overweight, or both, set a goal to lose half to one kilo per week and practice these good pre-sleep habits.

• Cut back on caffeine – coffee, tea, chocolate. Some people get wired with just one cup of java. Know your cut-off level.
• Limit alcohol and don't drink right before bedtime. It can promote drowsiness, but disrupts REM sleep.
• Regular daytime exercise can enhance your sleep, making it deeper and more restful. Avoid exercising just before bed as it can keep you awake.
• Try drinking a glass of warm low-fat milk before you go to bed; it helps some people to sleep more deeply.
• Have a relaxing bedtime routine. Stop doing anything stressful an hour before bedtime – give your brain time to wind down.
• Don't eat too close to bedtime.
• Don't nap or sleep in late, stick to regular sleeping hours. 
• Keep a notepad near your bed. If you are worrying about something or thinking of things you need to do the next day, jot them down so you can clear your mind until morning.
• Try not to obsess about not sleeping. The more you worry about it, the less you will sleep.
• If light is coming into the room, block it off or wear a lightweight sleep mask. If noise is keeping you awake, try ear plugs. 
• Try a soothing bath or other relaxation rituals, including deep breathing, restful music, light stretching or progressive muscle relaxation, before you get into bed.
• If you often have trouble getting to sleep, you might consider seeking professional help. 

Related articles :

• 9 Tips for Getting a Good Night's Sleep

References :

This article was compiled in consultation with CalorieKing.com.au experts and in reference to the following sources:

Eve Van Cauter, PhD, Rachel Leproult, MS, Laurence Plat MD, 'Age-Related Changes in Slow Wave Sleep and REM Sleep And Relationship With Growth Hormone and Cortisol Levels in Healthy Men,' Journal of the American Medical Association, 2000: pp 861-868

Karine Spiegel, Rachel Leproult, Eve Van Cauter, 'Impact of Sleep Debt on Metabolic and Endocrine Function,' The Lancet, 1999, Volume 354,: pp 1435

Last updated: August 1st, 2008