When my eyes hit the glowing, neon red numbers–1030–on my unpleasantly familiar alarm clock, which usually churns out fuzzy, muted, staticky ’90s music (yes…I know, I need a new alarm clock) at 6 AM, I was amused. I can’t recall the last time I slept past 8 AM. Normally, I would have hopped-up and scrambled out of my bed in somewhat of a panicked state (come on now…I have a blog to write, nutrition to do, and a sweat to break!), but this past Saturday just so happened to be my birthday…so instead, I awoke in a state of calmness. And, proceeded to brew my morning cup of beloved Joe and make my “baked” apple with oats (I really wasn’t lying…it is delish and I am obsessed with this treat!). After eating my favorite new delicacy, I decided my next post would be about sleep!

Now, you may be thinking…”Isn’t this chick a nutritionist person? Why is she writing about sleep???”

True, I am a nutritionist person OR soon-to-be RD, but I hate to break it to you…nutrition holds health’s hand and sleep just so happens to be tied into health (just like exercise!). AND, believe it or not, but sleep has shown to have an effect on one’s weight and overall health, which I just so happen to be a BIG promoter of!

So…here we go…SLEEP!

Most people aren’t getting enough sleep, as you likely know and have experienced. On average, each person needs about 7-9 hours of sleep and most are getting less than 6  hours per night…we, my friends, are a tired nation! Although your cup of AM java may give you your needed morning pick-me-up, followed by a 3 PM cup for your afternoon wake-up call, your body is still tired and you need more sleep! But, WHY???

Well, ample sleep helps you:

• Learn better
• Remember more
• Stay awake & alert during the day
• Be in a better mood
• React quicker
• Think clearer

Sufficient sleep also keeps your immune system strong, fighting off infection and disease. With enough dreamland time, you’ll be able to ward off that pestering cold going around the office or that horrible hacking cough and runny nose your girlfriend so kindly decided to object you to over your Wednesday night catch-up dinner. Chronic lack of sleep, less than 6 hours per night, has also been linked to high blood pressure, heart disease, and an increase in stress hormones, which isn’t doing anyones body good.

Now, what really disturbs  me is the link between weight and sleep. The verdict is out that chronic sleep deprivation can pack on the pounds.  Many studies have shown that those who sleep less are likely to weigh more. If you usually sleep 5 or less hours per night, you are 73% more likely to be overweight than someone who hits the hay for 7-9 hours a night.

Research is still underway concerning the exact “hows and whys” of sleeps’ effect on weight,  but what is known is that our appetite regulating hormones, specifically grhelin and leptin, become out-of-whack with chronic sleep deprivation.

Grhelin, the hunger hormone (picture a Gremlin demanding you to eat more), increases and Leptin, the “no thank you, I’m full hormone,” decreases. So–what ends up happening is that you’re ravenous or just STILL hungry and vying for that glazed donut…after you already ate breakfast.  Studies have shown this phenomena–chronic sleep losers craving high-carbohydrate, calorie-dense, JUNK foods. To top this hazard off is the fact that sleep deprivation can slow your metabolism!!! Arghh…not good! We want to be able to burn the most we can when we are doing the basics–sitting, reading, breathing, writing…

What also makes it hard to keep you at your healthiest is that when you’re tired, you may NOT  hit the pavement, workout DVD, or gym because after all, who wants to exert themselves when they can barely hold their eyelids open. But, let me tell you if you do…your pumping heart will crack open those tired, red eyeballs and allow for an even more peaceful slumber!

S0…what to do?!?!

If you’re not getting your needed shut-eye, sleep more! You will feel SOOO much better! Personally, I know that this can be VERY hard to do, especially when you have a 2 page “To Do” list, but make yourself a priority and make those simple lifestlye changes that will allow you that extra hour. For example, if you are constantly taking on extra work projects, which leave you up til midnight most weekdays, because you ALWAYS say YES and EVERYONE knows this…SAY NO! Be polite and cordial, but say no. Your body will thank you!

Or, just do something YOU find relaxing before your new “bed time,” so you can sleep better. Whatever you need to do, do it! And, please note that sleeping 11 plus hours per day will not do your body good or any better…it’s about balance! If you’re sleeping this much, check-in with your doc!

Once you get in that 7-9 hours, eat breakfast!!! This is KEY to keep your metabolism burning and churning and to prevent you from later conducting a food raid. And, while you’re at it, make sure your breakfast is nutritious and delicious! Perhaps oatmeal, a whole grain English muffin with all-natural peanut or almond butter, high-fiber cereal with skim milk, or some low-fat yogurt with fruit…I think you get the gist…

Bottom Line: Get in 7-9 hours of sleep per night AND within 1-2 hours of waking  grab a nutrition and delicious breakfast to: get your metabolism burning and churning, keep those hormones in-check,  prevent food raids/overeating later in the day, have an amped-up immune system, provide energy to break a sweat, choose healthier foods, and to simply, feel better!

Happy Healthifying!

Corinne