Is lack of sleep making you gain weight? (Photo credit: Wikipedia)

People with weight loss goals try all sorts of tricks and gimmicks to drop some pounds, but what if it was much simpler than that? No yo-yo dieting, no outrageous fitness routines, no pills, shakes or bars. How about just getting some sleep?

Sure, proper nutrition and exercise definitely play a part, but sleep and stress management are critical parts of the equation as well. But, how exactly does sleep come into play? Sleep loss plays a key role in many ways, but here are four of the main ways that it contributes to fat gain:

1. Sleep deprivation = stress = weight gain: This is a cycle that goes around and around, as sleep loss causes stress and stress causes lack of sleep, but regardless, you’ll still end up at the same place – weight gain. Reason being, cortisol levels are interrupted. Cortisol is known as the “stress hormone,” and if functioning properly, should be highest in the morning and lowest at night.  However, sleep deprivation causes a disruption in cortisol’s circadian rhythm, and this is correlated with weight gain.
2. It extends your daily eating window: Simply put, if you’re up longer, you have more opportunities to raid the fridge. Generally speaking, when people stay up late, they tend to have late-night snacks and it’s usually in the form of a package – chips, pretzels, cookies or ice cream.
3. Motivation to exercise drops: Who has energy to exercise when they’re tired? Even so, if you work out regularly while you’re sleep-deprived, you’re only going to cause more stress, which can lead to more weight gain.
4. It causes an increase in hunger: In correlation with the increased eating window, you’re also more likely to make poor dietary decisions when you’re tired. You go for what’s fast, easy and convenient, and it’s often something hyper-palatable (loaded with refined sugar, flour, trans fats or salt). Not only that, but sleep loss affects the hormone, leptin, which regulates hunger. Low levels of leptin cause a decrease in glucose tolerance and increase carbohydrate cravings. Read more about leptin here.

If all other aspects of your health are dialed in, don’t let sleep be the missing piece of the puzzle. Slip in between the sheets and get some sleep!

Resources:

http://grokgrub.com/2013/05/16/5-ways-sleep-deprivation-makes-you-fat/

http://www.paleoforwomen.com/leptin-sleep-and-obesity-is-reduced-sleep-making-america-fat/

http://www.scientificamerican.com/podcast/episode.cfm?id=lack-of-sleep-might-make-you-feel-h-12-01-22 

(Photo credit: barnesandnoble.com).

Dr. Mitchell Proffman and James Voketaitis, authors of the recently released, Deep Sleep Naturally eBook, recommend the NightWave Sleep Assistant as an ingredient in creating a relaxing nighttime routine. Specifically, the authors promote it as a successful tool in learning deep breathing techniques and guiding sleep.

Furthermore, Proffman and Voketaitis emphasize sleep as one of the most vital components to health and longevity. Throughout the book, they focus on numerous strategies to overcome insomnia without the use of harmful addictive drugs, one of which is the NightWave Sleep Assistant. The authors speak about the stages and cycles of sleep, REM and NREM, herbal supplements, the mind-body connection, developing a bedtime ritual, deep breathing, meditation, yoga and a multitude of other ideas, all of which are helpful and important topics in developing healthy sleep patterns.

Additional ideas the authors discuss to help those with sleep issues include a consistent sleep/wake schedule, keep the bedroom temperature set around 69 degrees, make sure the bedroom is dark, keep a sleep journal and so forth. Proffman and Voketaitis speak about ways to effectively enable these ideas, both in their book and on their website.

For more information about the Deep Sleep Naturally eBook, please visit the Deep Sleep Naturally Website and Facebook page.

(Photo credit: epSos.de)

Sleep is a basic necessity for function and survival, and essentially it should not be that complicated. In our modern and ever-changing society, we as humans are great at messing it up though. So, what gives and what are we doing wrong?

It comes down to the fact that much of what we deem acceptable bedtime behavior, simply is not. Whether it be having a nightcap, watching TV in bed or letting your furry friend snuggle up on your pillow, most of us are all doing something that inhibits our sleep.

Here are five of the most commonly believed sleep myths:

1. Eight hours of sleep per night is a must. Truth be told, we’re all a little different and even though we do need an adequate amount of sleep each night, it’s not a one-size fits all. Some people need a little more, some a little less. One sign you’re not getting enough though, is if you doze off as soon as your head hits the pillow. Drifting off to sleep should take about 15 minutes if you’re fulfilling your sleep needs. If you wake up feeling refreshed and energized, that’s a good indicator that you are getting enough sleep.  For those that say they can get by on six hours or less, they’re most likely setting themselves up for future problems. Six or less, especially on a regular basis, is just simply not enough.
2. More sleep is always better. There is such thing as too much sleep, and those that regularly sleep about 10 hours each night may be at risk for future health problems too. The specific implications are still unknown, but we all know that too much of a good thing comes with consequences.
3. Lost sleep can be made up over the weekend. There are consequences of just one night of too little sleep, so thinking there aren’t any consequences and holding off until the weekend is a bad idea. Not only that, but sleeping in late can easily skew your schedule come Sunday night and Monday morning, starting the cycle all over again.
4. Just rest in bed if you can’t sleep. Lying in bed, restless and awake, is one of the worst things you can do. Staring at the clock and stewing about why you can’t fall asleep only causes anxiety and stress, making falling asleep that much harder. It’s possible that if you lie there ruminating long enough, you’ll train your brain to make inaccurate associations. In other words, associating lying in bed with being wide-awake.  Instead, get out of bed and do something to help you relax. Sometimes, just a change in environment can be enough to reduce stress and make you feel drowsy.
5. Napping will interfere with your sleep at night. Sure, napping can definitely mess with your sleep, but if done right, it won’t. To do it right, be sure you don’t nap too close to bedtime and limit it to 30 minutes or less. If you have difficulty falling asleep at night or wake up multiple times in the night, you may want to skip the nap completely though, as it could make the problem worse.

For more on the most commonly-believed sleep myths, visit:

http://www.huffingtonpost.com/2013/04/25/sleepmyths_n_3148717.html#slide=2375427

English: A pile of pillows. (Photo credit: Wikipedia)

Like most everything in life, all good things must come to an end. We experience this with our relationships, vacations, a delicious meal and even such things as our pillows.  With that said, what is your current relationship with your pillow? Is it still a loving, nurturing relationship or is it starting to become painful and intolerable? If it is painful, are you too attached to let go and spring for a new one?

The reason I ask these questions is simply because your pillow may be the reason for your poor sleep. Besides a sore neck or back and poor sleep, how do you know when it’s time to part ways with your old pillow? According to SleepBetter.org, here are some signs that it may be time for a new pillow:

1. Lumps in your pillow. To determine this, place your pillow on a flat surface and feel for lumps. In some cases, it will be visually obvious, without even touching the pillow.
2. Does it pass the fold test? For pillows filled with down, fold it in half and let go. If it’s still in good condition, it will slowly regain its shape. For synthetic pillows, the pillow should readily spring back and with a little bit of force. This test doesn’t work as well with memory foam pillows, but try pressing on the middle of the pillow with your hand. The pillow should give, but not completely. The pillow should retain its normal shape when you remove your hand.
3. Try and recall when you bought the pillow. On average, a pillow should be replaced every 18-24 months (give or take).
4. Frequent readjusting throughout the night. If you’re constantly waking up to rearrange and fluff your pillow, it’s probably time to pitch it.
5. Signs of mold, mildew or odor. If any one of these is present, definitely opt for a new pillow!

For information on how to pick a new pillow, click here.

References:

http://sleepbetter.org/how-to-tell-you-need-a-new-favorite-pillow/

A depressed cat (Photo credit: Wikipedia)

There is an indefinite relationship between depression and sleep and actually, insomnia or sleeping too much are both clear-cut signs of depression. Sure, it’s not unusual to experience sleep disturbances from time-to-time, but if the inability to sleep or oversleeping continue for a long period of time, there is a good chance that someone may be depressed. Other signs and symptoms of depression include perpetual feelings of helplessness, sadness, anxiety, lack of energy, forgetfulness, changes in weight and appetite, daytime fatigue, thoughts of death and suicide, and disregard for things that were once pleasurable. Depression can affect anyone, including children, but tends to be most prevalent in women and older adults.

Insomnia and depression seem to go hand-in-hand and research indicates that those with insomnia are at a ten-fold risk for developing depression. This goes either way too – depression may come first or insomnia, but regardless, the two have a strong correlation. Sometimes, because the two are so strongly connected, there is a chance of misdiagnosis. This is why it is important to keep track of patterns (e.g. a sleep diary), improve sleep if possible (and note if anything changes mood-wise), and seek a second opinion. Don’t always feel like you need to settle on the first thing you are told, especially when it comes to your health and wellbeing.

Thankfully, depression and sleep disturbances can be effectively controlled with treatment. Treatment will vary from person-to-person depending on the nature and severity of the symptoms, and a doctor can figure out what is best for each individual. Sometimes, just treating the sleep disturbance alone can significantly improve symptoms, and this is where the NightWave Sleep Assistant may be of benefit as well. In addition, it is important to practice good sleep habits, exercise regularly and take good care of yourself to keep depression under control.

For more information about depression and sleep side effects, please visit the references below. Additionally, if you or someone you know is showing signs of depression or sleep disturbances, please talk to your doctor.

References:

http://www.sleepfoundation.org/article/sleep-topics/depression-and-sleep

http://www.webmd.com/depression/guide/depression-sleep-disorder

http://www.everydayhealth.com/health-report/major-depression/depression-and-sleep-the-right-amount.aspx

http://www.netdoctor.co.uk/diseases/depression/sleepanddepression_000493.htm

(Photo credit: Wikipedia)

Is your career choice affecting your ability to sleep? For people who truly love what they do or are night owls by nature, it’s a compromise, but if you’re unhappy in your job, sleep deprived, and in it just to pay the bills, it may be time to reevaluate your path.

Sure, all jobs cause stress from time-to-time and possibly hinder your ability to sleep, but others such as those listed below, consistently wreck havoc on sleep. Did your job make the cut?

1. Air traffic controller
2. Network administrator
3. Factory / Plant worker
4. Senior manager
5. Cable news reporter
6. Nurse / Physician / Paramedic
7. Financial analyst
8. Police officer
9. Commercial airplane pilot
10. Truck driver
11. Bartender

Many of these jobs are shift-based, which means working through the night and sleeping during the day. This interferes with the body’s circadian rhythm and can be extremely difficult to adjust to. Also know, there is such thing as shift work disorder, which results from the backward sleep and work patterns. Symptoms include insomnia, fatigue, irritability, difficulty concentrating and decreased alertness. Those with shift work disorder are also more prone to developing stomach problems and heart disease. Additionally, shift workers are more likely than non-shift workers to get less than six hours of sleep on workdays. In turn, this increased drowsiness can lead to more mistakes, injuries, accidents and so on, especially with factory workers.

The jobs listed that are not shift-based negatively impact sleep due to extremely high levels of stress, long hours or odd hours due to travel and time changes. These factors, mixed with aggravated sleep, make for a brutal combination. Think crankiness, job dissatisfaction, poor decision-making and being set off easily. It’s not so fun to be around someone like this and I’m sure we all know of at least one person in this situation.

Another job worth noting that causes sleep deprivation is that of a new parent. Yes, being a parent is a job in and of itself, even thought it doesn’t yield pay. As many of you know, caring for a newborn drains you of valuable hours of sleep and can continue for a long period of time. Of course, when you become a parent, it’s a given that you will indefinitely lose sleep and is something you must learn to accept if you want to have a family. Knowing that it won’t last forever may at least offer some peace-of-mind though. There is a light at the end of the tunnel.

References:

http://www.webmd.com/sleep-disorders/ss/slideshow-worst-jobs-for-sleep?ecd=wnl_emw_042512bmd.com/sleep-disorders/ss/slideshow-worst-jobs-for-sleep?ecd=wnl_emw_042512

http://www.huffingtonpost.com/2012/02/23/sleep-deprivation-jobs_n_1294276.html

People often wonder if the NightWave Sleep Assistant really works and are sometimes skeptical of its intended purpose. Obviously, the device is not a one size fits all, and some have better luck than others. For certain people, it works right away and for others, it takes a bit more patience, time and repetition. I can personally vouch that it worked for me right off the bat. You may even recall my first experience with it.

Recently, the website, Does It Really Work, questioned the NightWave Sleep Assistant’s validity and decided to test it out themselves. Before testing the product, they did some research and provided both an overview and an evaluation of the NightWave. Their evaluation is not only honest, but also helpful. It states:

“This is a product that doesn’t work every time, even for those that say it has worked for them. Falling asleep easily is not an exact science, and many factors can contribute to it. It’s a matter of finding the right mix of products, and developing a good routine so that you can get to sleep in a reasonable amount of time.”

This is true, because as I mentioned above, the NightWave is not a one size fits all device and thus, it will not work for everyone. Luckily though, it does work for a lot of people and even if it doesn’t help some fall asleep, it may provide other benefits. For example, learning how to deep breathe and providing a meditative, stress-reducing experience.

So, after thoroughly testing the product, here is, Does It Really Work’s final verdict:

“We’re giving the NightWave our Thumbs Up review, as it’s been shown to work, just not for everyone. There are so many reasons why people can’t get to sleep that it would be hard for one product to work for everyone, every time. But it does work for a sufficient amount of people, a sufficient amount of the time to be able to say that it’s indeed effective, and worth a try at this price point.”

What do you think? Does the NightWave work or not? Feel free to read the entire review here, and cast your vote at the top of the page!

(Photo credit: sleepfoundation.org)

Did you know that we’re in the midst of National Sleep Awareness Week? This annual event, which kicked off March 3 and goes through March 10, is the National Sleep Foundation’s weeklong campaign to commemorate the health benefits of sleep. This year marks the 16^th annual occasion.

The week kicked off with the debut of the National Sleep Foundation ‘s Sleep in America® poll. This year, the poll observed the relationship between exercise and sleep, an important and ever-growing topic. The Huffington Post covered the findings of the poll in an article titled, Sleep and Exercise: Vigorous Exercisers Report the Best Sleep, Poll Says. Overall, it was found that the people who deem themselves as exercisers reported better sleep than those who identify as non-exercisers, even when both groups got the same quantity of sleep.

1,000 people were surveyed for the poll, of which 48 percent responded getting light physical activity regularly, 25 percent depicted themselves as moderately active and 18 percent said they exercise vigorously on a regular basis. This left 9 percent describing no physical activity whatsoever. Similarly, both exercisers and non-exercisers stated an average of six hours and 51 minutes of sleep on a workday, and seven hours and 37 minutes of sleep on non-workdays.

As depicted in the title of the article, vigorous exercisers reported the best sleep and about half of the non-exercisers, on the other hand, reported fairly bad or very bad sleep. For more information on this specific poll, visit the links above, and visit NSF’s Facebook page for additional news and information.

National Sleep Awareness Week wraps up this Sunday, with the return of Daylight Savings Time. For tips from NSF for the arrival of Daylight Savings Time, click here. Additionally, see our post from last week titled, Coping With Daylight Savings Time.

Additional information:

http://www.sleepfoundation.org/article/can-exercise-help-excessive-sleepiness

(Photo credit: Wikipedia)

As you may know, Daylight Savings Time is approaching quickly. Specifically, next Sunday, March 10. For most of the United States, this means springing ahead one hour, which equates to longer hours of daylight and the near arrival of spring. Overall, this is generally welcomed and well received, but for some, there is one caveat: sleep interference.

As stated by Dr. Michael J. Breus, in his article, How Sleep Is Affected by Time Changes, “In general, “losing” an hour in the spring is more difficult to adjust to than “gaining” an hour in the fall. It is similar to airplane travel; traveling east we lose time. An “earlier” bedtime may cause difficulty falling asleep and increased wakefulness during the early part of the night. Going west, we fall asleep easily but may have a difficult time waking.”

So, how long will it take to adjust? Well, according to Breus, it takes about one day to adapt to one hour of time change. Of course, this is dependent upon each individual.

Another question, what can you do to reset your internal clock to adjust more quickly to the time change?  Breus mentions the following, specifically:

• Light is the primary environmental cue. Melatonin, otherwise known as the sleep hormone, is suppressed by light; therefore, it’s critical to expose yourself to light during the waking hours as much as possible. In contrast, do not expose yourself to bright light when it is dark outside. For instance, Breus says not to turn on the light if you wake in the night to use the bathroom. Don’t think you have to muddle around, trying to feel your way to the toilet, but instead, try preparing beforehand by having a night-light ready. This way, you can just flip the switch when you get up and expose yourself to very little light.
• Maintain good sleep hygiene. This influences your ability to fall asleep faster, stay asleep and sleep soundly. This includes such things as reducing or eliminating your caffeine intake (especially after 2 p.m.), limiting or eliminating alcohol, exercising earlier in the day, and creating a relaxing bedtime routine (reading, warm bath, herbal tea, etc.). It’s also important to be consistent with your sleep and wake schedule and make sure you’re going to bed and waking at nearly the same time each day. The NightWave Sleep Assistant can also prove to be very handy in establishing a relaxing bedtime routine and influencing your ability to fall asleep.

How do you feel about springing forward? Does it disrupt your sleep a lot? If so, what do you do to cope?

Chronic fatigue syndrome (Photo credit: MyBestTreat)

Can you imagine feeling chronically fatigued day-in and day-out for weeks on end? Unfortunately, this is not an exaggeration for those who suffer from chronic fatigue syndrome (CFS). This disorder is no joke and more common than you may think. It is most relevant in women in their 40s and 50s, but anyone can have it, and it can last for years.

Chronic fatigue syndrome is defined as, “severe, continued tiredness that is not relieved by rest and not directly caused by other medical conditions.” The cause is unknown, but certain variables may influence its development, such as age, stress, previous illnesses, genetics and environmental factors. Symptoms include extreme tiredness that lasts at least six months and is not relieved by rest. Additional symptoms include forgetfulness, concentration problems, irritability, mild fever, joint pain without swelling or redness, confusion, muscle aches and weakness, feeling unrested after sleep, tiredness 24 hours after low-intensity exercise, sore throat, sore lymph nodes under the arms and in the neck, and headaches that differ from those experienced in the past. There are no specific tests to diagnose CFS, but your doctor may be able to diagnose it after ruling out other possible causes of fatigue. If you’ve been experiencing extreme tiredness for at least six months, please talk to your health care provider about your symptoms.

Meanwhile, if you suffer from CFS or experience fatigue on a regularly basis, consider the following tips:

1. Accept where you’re at with your health: pretending as if you’re okay and pushing forward, despite the way you feel, is not going to help you recover. Realize that you may need to make some lifestyle changes and scale things back to feel better.
2. Tone down your activities: learn to manage your lifestyle better and don’t be afraid to say no. Remember, sometimes doing less is more, especially when you’re not feeling well.
3. Remember, you are what you eat and what you eat eats: food is your fuel and the way you look, feel and perform is dependent upon what you put inside your body. Always nourish yourself with whole unprocessed foods and pay attention to where your food comes from. Opt for a diet that is low in pro-inflammatory foods (for example, avoid things like refined sugars and vegetable oils) and if you eat meat, choose grass-fed and pasture-raised whenever possible because the animal’s diet directly impacts you and your health as well.
4. Pick a positive attitude: you have the choice whether to make something negative or positive, and choosing a positive attitude will take you a whole lot further. Learn to adapt your thought processes from bad to good, no matter what the situation. You’ll be surprised how much it helps and how much better you feel. Being a victim and complaining will only make you feel worse.
5. Make yourself relax: always make sure to carve out some time for you, whether it’s going for a walk, sitting down with a book, getting a massage, meditating and so forth. Remember, you are worth it, and you don’t need to be an over-achiever all the time.
6. Be grateful: practicing gratitude goes a long way. Instead of dwelling on what you don’t have, focus on what you do. If it helps, make a list of at least 10 things you’re grateful for each week. You’ll be surprised how much good you have in your life.
7. Exercise: moving your body in ways that it’s suppose to move benefits you both physically and mentally. Our bodies are machines and were designed for movement, so take advantage of it and keep your “machine” in check. You don’t have to go all out and do high-intensity exercise to reap the benefits either. Slow, low-intensity exercise and steady increments will prevent you from crashing and burning.
8. Seek support: healing and self-recovery is hard, and it is okay and expected to feel sad at times. Seek the support of family, friends and loved ones during these times especially, and don’t be afraid to ask for help. Talking to someone can ease emotional stress and take some weight off your shoulders.
9. Be patient: healing and improvement takes time, and cannot be done overnight. Realize how long it took you to get to this point and know that undoing the process may take just as long or longer. Rather than rush the process with only the end goal in sight, remember to slow down and enjoy the journey.
10. Set realistic goals: set goals that are specific, measurable, achievable and realistic. Start by setting small goals and commit to them. This will guide you and help keep you focused on your priority to improved health.

References:

http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002224/

http://www.nlm.nih.gov/medlineplus/chronicfatiguesyndrome.html

http://www.mindbodygreen.com/0-7405/10-ways-to-beat-chronic-fatigue.html