[ health front ]
NEWS THAT’S GOOD FOR YOU
more sleep = fewer calories
“The current obesity epidemic, according to experts, is mostly explained by an increase in caloric intake, rather than lack of exercise,” said Esra Tasali, MD, director of the sleep center at the University of Chicago Medicine. Dr. Tasali led a new study of young, overweight adults who usually slept less than six and a half hours a night. Following a discussion of good sleep habits, they were able to increase that time to about eight hours, which also led to eating about 270 fewer calories per day. “Sleep restriction has an effect on appetite regulation that leads to increased food intake, and thus puts you at risk for weight gain over time,” said Dr. Tasali. “The question that everyone was asking was, ‘Well, if this is what happens with sleep loss, can we extend sleep and reverse some of these adverse outcomes?’” The study took place “in a real-world setting,” with no attempts to control what the participants ate. They also slept in their own beds and tracked their sleep with wearable devices.
sleep strategies The Harvard Medical School offers these tips for better sleep: n Create a sleep sanctuary. Keep TV, computers, and phones out of the bedroom. n Nap only when necessary. And limit naps to 20 or 30 minutes. n Avoid caffeine after noon. n Get regular exercise, but not within three hours of bedtime. SOURCE “Women and sleep: 5 simple steps to a better night’s rest,” Harvard Medical School HEALTHbeat, 1/7/17
SELECTED SOURCES “Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings,” by E. Tasali et al., JAMA Internal Medicine, 2/7/22 • “Getting more sleep reduces caloric intake, a game changer for weight loss programs,” University of Chicago Medical Center, 2/7/22
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