Lack of sleep linked to higher body fat percentage

Since numerous studies have proven the benefits of getting seven to eight hours of sleep per night, getting quality shut-eye should be at the top of everyone’s New Year’s resolution list, according to Dr. Jacques Snyman, clinical advisor for Resolution Health Medical Scheme.

How sleep benefits your mind

Dr. Snyman says various studies have proven the power of regular, sufficient and quality sleep, which results in a marked increase in memory, learning, creativity, productivity, emotional stability and physical health.

“In fact, the Ryerson University of Toronto found that curing insomnia in people with depression doubled their chance of a full recovery,” says Snyman.

How sleep helps you slim down

A Brigham Young University study revealed that a higher quality sleep of eight and half hours a night is associated with a lower body fat percentage.

“If you don’t maintain a consistent and unvarying sleeping pattern, it can cause problems with your circadian rhythm, the 24-hour cycle in the physiological processes of humans. When the body’s circadian clock is thrown off by external factors, such as a lack of sleep or jetlag, it has an adverse effect on the hormones and the body’s internal structure, ultimately affecting weight loss,” explains Snyman.

An inadequate amount of sleep can also result in a number of negative implications for one’s health, including obesity, hypertension, heart and blood vessel disease and diabetes, as well as possible harmful effects on mental health.

”Lifestyle plays a significant role in the development of certain diseases and it is critical for people to understand that simple changes to their daily routine, such as getting enough sleep, consuming less alcohol, factoring exercise into their schedule and giving up smoking, can improve their health and strongly reduce the risk of contracting certain diseases.” says Snyman.

Why eight hours?

Your sleep progresses in stages, each of which is vital to optimum mental and physical health. To get the most out of each stage, you must allow your body enough time to naturally progress from one to the other.

“When the body’s circadian clock is thrown off by external factors, such as a lack of sleep or jetlag, it has an adverse effect on the hormones and the body’s internal structure, ultimately affecting weight loss,” - Dr. Jacques Snyman[/su_pullquote]

The point where you hover between being awake and asleep is known as stage one of sleep and serves as the lead in to stage two sleep. During this phase you start to become disengaged from your surroundings and your body temperature starts to drop.

Stage three is your deepest, most restorative and most important phase. During this stage, blood pressure drops, breathing becomes slower and blood supply to your muscles increases substantially. This phase is associated with tissue growth and repair, energy restoration and the release of various hormones.

Your first Rapid Eye Movement (REM) sleep cycle occurs approximately 90 minutes after falling asleep and reoccurs every 90 minutes thereafter, increasing in length the longer you are asleep. The less you sleep, the fewer REM cycles you go through. Energy is provided to your body and brain, while your muscles are completely relaxed.

Tips for getting a good night's sleep

• Try to stick to a regular routine of going to bed and waking up at the same time

• Incorporate a relaxing pre-sleep ritual into your daily routine. Examples include having a warm bath, reading a book or having a warm cup of herbal tea

• Exercise daily

• Avoid alcohol, cigarettes, coffee and heavy meals within two to three hours before bedtime

• Create a sleep inducing environment: dark, quiet and cool

“Getting sufficient sleep is one of the easiest ways to improve your lifestyle and basic health. Thankfully, it’s a rather enjoyable activity to add to your New Year’s Resolution list and not hard to incorporate into your everyday life.” Snyman concludes.

Recommended reading: How a lack of sleep affects your brain

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