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Melvin gillaspie psy 118 paper #1 revised
- 2. Gillaspie 1 Is there a link between weight and sleep? How oftendoyouget seventoeighthoursof sleep? How oftendoyouget more or lesssleep than that? More Americans,accordingtoa National SleepFoundation,are gettinglesssleepthanthey usedto. in1998, 35 percentof Americanadults were getting8hoursof sleepanight,andby 2005 that had droppedto26 percent. (ObesityPreventionSourse,n.d.) The CenterforDisease Control (CDC) keepsstatisticsonthistrendandtheyshow obesityisgrowinginteensandadultsduringthe same time frame. Harvard Universitypublishedanarticle stating,A goodnightssleepisone of the keysto goodhealth and may alsobe a keyto maintainingahealthyweight. There ismounting evidence thatpeoplewhogettoolittle sleephave ahigherriskof weightgainandobesitythanpeople whoget seventoeighthoursof sleepanight. (ObesityPreventionSourse,n.d.) The linkstheysiteare increasedhunger,people havingmore time toeat, can cause people tomake lesshealthychoices, people havinglessenergy,andlowerbodytemperature. Harvard sitesincreasinghungerasapossible reasonforalteringthe bodyshormonesthat control hunger,andstates,One small study,forexample,foundthatyoungmenwhowere deprivedof sleephadhigherlevelsof appetite stimulating hormonesghrelinandloverlevelsof the satiety-inducing hormone leptin. (ObesityPreventionSourse,n.d.) Asmuchas there seemstobe a linkto people withsleepdeprivation,there alsoseemstobe a linktopeople whosleepmore thaneighthours. They are callingthiseffectreverse causation. (ObesityPreventionSourse,n.d.)There are certainmedical conditionsthatcan contribute tothemoversleepingsuchas: sleepapnea,obstructive lungdisease, depression,and/orcancer. The lesstime people sleepthe more hourstheyare awake,sothatmeanstheyhave more hours inthe dayto eat than people whogetmore sleep. Thisseemslogical but, Recently,asmall laboratory studyfoundthat people whowere deprivedof sleepandsurroundedbytastysnackstendedtosnack
- 3. Gillaspie 2 more especiallyduringthe extrahourstheywere awake atnight thanwhentheyhad adequate sleep. (ObesityPreventionSourse,n.d.) Withthe increasingnumberof fast-foodoptionsandgrocery storesthat are openlateor open24/7 it hasgotteneasiertoget somethingtoeatlaterat night. You can go online ordownloadanapplicationandorderfrommenus,soyouronlyhumaninteractionis the deliveryperson. Withthisease it iscausingpeople tomake unhealthyfoodchoices. Harvardsites,one studyof Japanese workersdidfindthatworkerswhosleptfeverthansix hoursanightwere more likelytoeat out,have irregularmeal patterns,andsnackthan those whosleptmore thansix hours. (Obesity PreventionSourse,n.d.) (Tarkan,2011)The National TrafficSafetyBoardclaimsthatsleepdeprivationis as bad or worse thanbeingintoxicatedwhenitcomestodriving,andpeople whoare tosignlegal paperworkshouldnotbe underthe influence of alcohol ordrugs. Whydoesthe same notapplyfor sleepdeprivation? Have you everwokenupfroma nightof lessthansix hoursof sleepandyoudo not feel like you have any energy? If youhave lessphysical energy,thenyouare lesslikelytoplayorganizedsportsor exercise versussittingaroundwatchingTV orusingotherelectronics. Advice fromhealthjournalist Laurie Tarkan includesseveral ideastoimprove yoursleephabitsandsleepoverall. She givesthe suggestiontoseta bedtime alarmanhour to 45minutesas a remindertostart yourbedtime routine and part of that includesturningoff ALLELECTRONICS. If you cannotseemto bringyourself todothis, she suggestsubstitutingTV,withasettimerfor itto turn off,for the e-reader,cell phone,orcomputer. So yoursleeppatterndoesnotgetdisturbedkeepthe cell phoneoutof the bedroomall together because,About 10 % of us are awakened from our sleep by the cell phone at least a few times a week (more often for younger people). (Tarkan, 2011) Other suggestions Tarkan gives include having a dimmer switch in your room so your lights can be dimmed a couple of hours before
- 4. Gillaspie 3 bed, do not have work related technology or other work related items in the bed right before you go to sleep, and the one that most of us DO NOT follow would be, Don't drink caffeinated beverages for six to nine hours before you go to sleep. (Tarkan, 2011) Another problem that sleep deprivation may possibly cause a lower body temperature which in turn may cause a lower energy level. Harvard sites a laboratory experiment of people who are sleep deprived tend to see a drop in their body temperature. It has longbeensuspected that sleepisimportantforregulatingbodytemperatureandmetabolic-rate.(Krystal,etal.,2013)The Universityof Sydney,Australiaconductedstudy: of 60 hours of total sleepdeprivationinhumanswhere adecrease incore body temperature wasfound, single nightsleepdeprivationstudiesdemonstratingincreases inappetite andrelease of ghrelin,a hormone thatstimulateshunger, andstudiesof chronicpartial sleeplossandintermittenttotal sleepdeprivationinratsandhumans where these interventionsledtochangesinfoodintake,weight,glucosetolerance, insulinsensitivity,energyexpenditure,ghrelinlevels,andleptinlevels(ahormone that suppressesappetite). (Krystal,etal.,2013) As muchas there seemstobe studiestolinkthese two,there seemstobe researchto NOT linkthem,butThere isconvincingevidence thatgettinglessthanideal amountof sleepis an independentandstrongriskfactorfor obesity,ininfantsandchildrenaswell asinadults. (ObesityPreventionSourse,n.d.)Yetfromapublichealthperspective,there islittle riskin encouraginghealthysleepthroughlifestyle changes,suchassettinga consistentbedtime, limitingcaffeinelate inthe day,andcurtailinghigh-techdistractionsinthe bedroom. (Obesity PreventionSourse,n.d.)The moral tothisstoryisgetyour sleeptoaidyour health.
- 5. Gillaspie 4 References Krystal,A.D., Schoopler,B.,Kobbe,S.,Williams,C.,Rakatondrainibe,H.,Yoder,A.,& Kloper,P.(2013, September4). TheRelationship of Sleep with Temperatureand MetabolicRatein a Hibernating Primate.RetrievedfromPLOSONE: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0069914 ObesityPrevention Sourse.(n.d.).RetrievedfromHarvardT.H.Chan School of PublicHealth: http://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/ Tarkan, L. (2011, March 7). Sleep Deprivation:TheSurprising Causesond Solutions.RetrievedfromCBS News:http://www.cbsnews.com/news/sleep-deprivation-the-surprising-causes-and-solutions/