Weighty issue

Not getting enough sleep can lead to obesity, says Arlene Harris.

IT’S bad enough getting out of bed feeling exhausted after a restless night’s sleep, but experts now say that insomniacs could also be in danger of piling on the pounds.

According to the British Association for Applied Nutrition and Nutritional Therapy (BAANNT), when our bodies are deprived of sleep, we are more inclined to award ourselves sugary or fatty foods to help relieve feelings of exhaustion.

Miguel Toribio-Mateas, chairman of BANNTT, said in a statement: “Sleep deprivation enhances neuronal activity in certain areas of the brain linked to our innate reward system.

“Lack of sleep also seems to have an effect on glucose tolerance and insulin sensitivity which determines how well our body is able to metabolise energy from foods containing carbohydrates.

“This is significant as impaired insulin sensitivity has been related to food cravings for more sugary foods.” Richard Burton, director of the Irish Institute of Nutrition and Health (IINH) agrees.

“Lack of sleep causes chronic stress, which in turn mucks up our homeostasis (internal regulation),” he says.

“Hormones play a very important role and the right balance of melatonin and seratonin is vital to help regulate stress.

“When we don’t get enough rest our hormones are imbalanced and we become stressed. Also, when the brain realises there is a reduction in blood sugar this causes people to comfort eat – and they will usually reach for something sugary or starchy as opposed to a piece of fruit or a hunk of cheese.

“Getting a full night’s sleep is vital to re-establish the balance which is needed to keep everything working correctly within the body.”

Dr Bernadette Carr, medical director of VHI, says studies have shown that too little sleep or sleep patterns that are inconsistent with our bodies internal biological clock may lead to an increased risk of diabetes and obesity.

“This can also be contributed to lowering resting metabolism rates which could translate into a yearly weight gain of over ten pounds if diet and activity were unchanged,” she says.

How to get a good night’s sleep:

¦ Go to bed at the same time every night and get up at the same time in the morning so that bedtime becomes a routine.

¦ Rather than lying awake fretting, get up and do something relaxing until you feel tired.

¦ Bed is for sleeping not for watching TV or even reading.

¦ Abstain from alcohol, caffeine and cigarettes for three hours before bed.

¦ A milky drink will soothe and relax.

¦ Black out curtains will keep out distracting lights.

¦ Counting sheep will not help you drop off, it will stimulate your brain.