Sleep well to stay slim

5 April, 2008

Sleep and weight gain have a connection. A study has found that too much sleep or too little of sleep can result in weight gain.

Researchers at Laval University in Quebec, Canada, who examined 276 people for 6 years as a part of a larger Canadian study, have come to the conclusion that sleeping for 8 hours helps one avoid obesity.

Those who slept for less than 6 hours or more than 9 hours a night put on more weight than those who slept for 7 or 8 hours each night.

In the study, published in the April 1, 2008, issue of the journal Sleep, duration of sleep was determined from a questionnaire, and the participants were classified into three groups. It was noticed that ‘short sleepers’ slept 5 to 6 hours a night, the ‘average sleepers’ slept 7 to 8 hours, and the ‘long sleepers’ enjoyed 9 to 10 hours of sleep every night.

A few of the other findings of the study conducted by researchers at Laval University in Quebec are:

• Short sleepers were 35% more likely to gain 11 pounds than those who had an average night's sleep.
• Long sleepers were 25% more likely to gain 11 pounds than those who had an average night's sleep.
• Short sleepers gained 58% more around their waists and 124% more body fat than the one's who slept for 7-8 hours.

The Canadian researchers believe that there might be an “optimal sleeping time” to stay healthy, British newspaper The Daily Telegraph has reported.

Jean-Philippe Chaput, member of the research team at Laval University, said in a press release that the findings provide “evidence that both short and long sleeping times predict an increased risk of future body weight and fat gain in adults. Also, these results emphasize the need to add sleep duration to the list of environmental factors that are prevalent in our society that contribute to weight gain and obesity.”

“Since preventing obesity is important,” Chaput added, “a pragmatic approach adding sleep hygiene advice to encouragement towards a healthy diet and physical activity may help manage the obesity epidemic.”

The American Academy of Sleep Medicine recommends that adults sleep between 7 and 8 hours a night, and gives the following tips for getting good sleep:

• Follow a consistent bedtime routine.
• Establish a relaxing setting at bedtime.
• Get a full night’s sleep every night.
• Avoid caffeine or any other stimulants before bedtime.
• Be worry-free at bedtime.
• Don’t go to bed hungry, or too full.
• Avoid rigorous exercise within six hours of your bedtime.
• Make your bedroom quiet, dark, and a little cool.
• Get up at the same time every morning.
• Almost everyone has problems sleeping at some point in their lives, usually owing to stress.