The relationship between sleep and body weight is not entirely clear at this time. Sleep may affect body weight in several different ways. Some research suggests that important hormones that regulate appetite are associated with our sleep cycles. When we get adequate sleep, approximately seven to eight hours per night, these hormones appear to rise and fall in the normal manner. However, when sleep is less than seven hours per night, the hormone levels are altered, leading to an increase in appetite. A chronic lack of sleep may also affect your overall energy levels, making you less likely to exercise. There is also a question of whether excessive sleepiness affects your metabolic rate. It is possible that over time, the body responds to the lack of sleep by decreasing your metabolic rate, making it easier for you to gain weight.
The relationship between body weight and sleep goes both ways as well. It is well established that being overweight increases your risk of sleep apnea. Sleep apnea is the cessation of breathing for periods of at least 10 seconds while sleeping. The type of sleep apnea typically associated with obesity is obstructive sleep apnea. In obstructive sleep apnea, the airway is completely blocked, preventing air from getting to the lungs. If sleep apnea is not treated, it can lead to excessive sleepiness in the daytime (e.g., falling asleep at the traffic light) and chronic medical problems such as hypertension and heart disease.
So if you are not getting a good night’s sleep (think quantity AND quality), you can use many of the skills you are learning related to your diet and exercise program to get on the right track. Just as you should be eating at regular intervals, you need to have a regular bedtime and wake time. Eating at a regular interval happens best when you plan; the same is true for keeping a regular sleep schedule. Just like a food journal is a great way to self-monitor, a sleep journal can be helpful in determining what things affect your sleep schedule and the quality of your sleep. Lastly, prepare for sleep just as you might prepare for an exercise session. Develop a routine that puts you in the right frame of mind to get a good, restful sleep.
To get more information on techniques to help you get to sleep, see the Sleep Foundation at http://www.sleepfoundation.org . Sweet dreams!