FCCI’s Amputation Prevention Center: What is PAD?

from The Heart of Jacksonville Issue 10

Behind the White Coat

A good night sleep and losing weight

If your goal is to lose some weight, a good night’s sleep can be your teammate in this journey. According to the Sleep Foundation, over the past several decades, the amount of time that Americans spend sleeping has steadily decreased as well as the self-reported quality of sleep. The first step to a good night’s sleep is watching what you eat before you sleep. Try to stop food intake at least two hours before bedtime and avoid heavy meals.

A poor sleep schedule can result in:

Decrease in quality of life: Even missing an hour or two of sleep will affect your daily routine. When you have lower energy, you are less likely to participate in daily activities or exercise you planned on doing.

Slower metabolism: A decrease in sleep can raise the risk of metabolic syndrome, according to a study published in the journal, Diabetes, Metabolic Syndrome & Obesity: Targets & Therapy. Not getting enough sleep will leave you less inclined to be active. As a result, the number of calories you burn per day will decrease. This slows down your metabolism and causes weight gain.

Low energy leading to increased

cravings: If you are low on energy, your body will start craving foods that are high in fats, calories, and sugars. These types of foods raise your carbohydrates and sugar levels to make you experience a quick feeling of energy.

Insulin resistance: The Sleep Foundation also found that even partial sleep deprivation over one night increases insulin resistance and blood sugar levels. Not having balanced insulin levels in the body will lead to extreme hunger, overeating and potentially weight gain.

The risk of sleep apnea: If not treated, sleep apnea can leave you with hypertension, A fib, lung disease, and heart failure. Make sure to get tested and treated!

The good news is you can improve your sleep schedule with some dedication.

Here are some simple tips you can follow throughout your

journey:

Avoid caffeine and alcohol 4-6

hours before sleep: These two substances can energize you, decrease quality of sleep and cause discomfort.

Take a warm bath and meditate:

Managing your stress can play a big role in the quality of your sleep.

Try to take a relaxing warm bath at least an hour before bed to wash away all the stress and worries of the day.

Stick to a sleep schedule:

Adults 65 and older may sleep between 7 to 8 hours, and adults 18 to 64 may sleep 7 to 9 hours. At First Coast Cardiovascular Institute, we know the importance of a good night’s sleep. Our board-certified sleep medicine specialists work tirelessly to ensure the best night’s sleep for their patients. If you suspect you could have sleep apnea or any other sleep disorders, contact our office at 904.493.3333.

Sources: — Orlando Health — Mayo Clinic