Wednesday, December 25, 2002

Sleep could be key to weight management

Counting calories? Try counting sheep as well.

A good night's sleep is important in fighting obesity, says a psychologist at Baylor College of Medicine in Houston.

"Sleep is a vital component in a three-step cycle which I call an 'energy enhancement approach to weight management'," said Dr. Kenneth Goodrick, associate professor of family and community medicine at Baylor. "This approach looks at sleep, nutrition and exercise as the foundation for high 'perceived' energy. Overweight people often suffer from breathing problems while sleeping, which interrupts the sleep cycle. Sleep deprivation has been found to upset the glucose metabolism and sets people up for increased risk for obesity and diabetes."

Goodrick puts sleep as the first component for weight management. He believes that lack of sleep from breathing problems robs people of the energy they need to exercise and sets up a vicious low-energy cycle that sabotages their weight loss program. Often when energy reserves are low, people turn to high-fat and high-sugar foods or caffeinated beverages for an energy pick-me-up. Some may drink 10 to 15 caffeinated beverages a day with an adverse effect to sleep quality.

Exercise, on the other hand, has an energizing effect. In treating obesity, the goal is to raise energy levels through good sleep and nutrition so people will want to maintain good exercise habits.

People can lose weight by exercising at an intensity that feels invigorating, without being too strenuous. Even modest aerobic exercise helps people feel energized and wanting to come back for more. The vicious cycle then changes to a rewarding cycle of good sleep, proper nutrition, improved energy, increased motivation, regular exercise and weight loss.

Goodrick believes the energy enhancement approach works best when people get about eight hours of sleep. He urges those who suffer from sleep, sleep-related breathing problems (apnea) to seek a physician's help.

Eventual weight loss often can help alleviate sleep apnea. For general sleep difficulties, he recommends these tips:

Start with a comfortable mattress.

Set a regular bedtime routine.

Create a pleasant sleep environment.

Have your evening meal at least four hours before bedtime.

Avoid drinking or taking stimulates before bedtime.