Weighing in on Sleep

A good night’s sleep--

• Allows us to relax, restore and revitalize our bodies

• Is as important as exercise or a healthy eating plan

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!

Losing sleep?

• Modern, busy lifestyles are stealing our sleep time.

• Long work hours have reduced our sleep by nearly 20%

Multiple effects on the body!

Chronic sleep loss--• Decreased growth hormone encourage

weight gain. • Excess insulin which promotes the storage of

body fat. • Contributes to diabetes, heart disease and

hypertension.

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) sleep– Rapid Eye Movement

• Each has special functions.

Non Rapid Eye Movement (NREM)

• 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

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 REM 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

REM sleep helps

• Memory• Brain chemicals called neurotransmitters are

replenished• Ideas are organized• Problems are resolved • Neural circuits are stimulated and developed• Maintain good mental and emotional stability.

Do you get enough sleep?

• Age Hours of Sleep• Infants 16-18 hrs• 1-2 years 14-15 hrs• 3-5 years 10-13 hrs• 10 years 10 hrs• 12-18 years 8-9 hrs• 19-65 years 7-8 hrs• 65+ 7-8 hrs

Tips for healthy sleeping

• Create a calm routine before bed• Avoid exercising or work 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.

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.

Prepared by:Zaida Belendez, N.D., R.N. Janet Tietyen, Ph.D., R.D., L.D.Associate ProfessorDepartment of Nutrition & Food ScienceExtension Specialist in Food & NutritionFamily & Consumer Sciences ExtensionThe School of Human Environmental Sciences

May 2008