The quality, depth and amount of sleep influences our mental, emotional and physical health. Sleep deprivation has been linked to the following:

• Shortened life span
• Inflammation
• Strained Relationships
• Heart disease
• Obesity
• Chronic irritability
• Memory loss
• Depression

Sleep is just as important to good health as a good diet, hydration, and exercise. Studies have shown a connection between sleep deprivation and weight gain. Essentially these studies show that people who do not get enough sleep are at risk for becoming overweight or even obese. This may seem illogical; that increasing our most sedentary activity (sleep) would help to prevent weight gain. How can sleeping more help to lose weight? The answer rests in the hormonal and metabolic changes that occur with sleep deprivation.

The stress of sleep deprivation causes our bodies to produce a hormone called cortisol. Cortisol inhibits muscle building and increases the production of insulin. Insulin in turn accelerates fat storage. In other words sleep restriction can contribute to a reduction in muscle size and can increase fat accumulation. Chronic sleep restriction alters the blood sugar metabolism and can contribute to diabetes later in life. Another potential source of weight gain is related to the molecule leptin. Leptin is secreted from fat cells signaling satiety, “We have had enough to eat.” It regulates body weight through appetite suppression and is also linked to having adequate sleep .With lack of sleep this signal is inhibited, so that people crave more food than they need. This in turn will lead to overeating and additional weight gain.

Aside from these factors there are other aspects of weight gain. When you are tired, you are not in the mood to exercise. When you are tired your willpower may be compromised and lead to unhealthy eating choices. You may drink more caffeine to stay awake resulting in increased cortisol and insulin production. Caffeine may interfere with normal sleep patterns resulting in a cycle of sleep deprivation and caffeine consumption. A vicious cycle is established, resulting in a downward spiral.

Ten Recommendations for Better Sleep Patterns

This verse from the Psalms reminds us of the ineffectiveness of toiling late into the night:

“In vain you rise early and stay up late, toiling for food to eat— for he grants sleep to those he loves.” Psalm 127:2

We all have overcommitted schedules and need the benefits that 8-10 hours of sleep can provide. In addition to scheduling enough time to sleep, these ten recommendations may help you to get the sleep that you need.

• Create a “sleep chamber.” Make your bedroom a darkened quite comfortable place to sleep. If necessary get darkening shades.

• Maintain a regular bedtime and wakeup time. Try to maintain this schedule even on weekends.

• Do not drink fluids just before going to bed.

• Do not watch TV; work on your computer, or read in bed.

• Use a comfortable bed, bedding and pillow.

• Exercise regularly, but not too close to bedtime.

• Avoid alcohol prior to retiring. Alcohol may make you drowsy after you drink it, but it may disturb your sleep later in the night.

• Avoid caffeine, especially later in the day.

• Establish a bedtime ritual that is relaxing: Have a hot bath, listen to soothing music, or enjoy some relaxing reading (avoid stimulating reading or music prior to retiring).

• Do not use tobacco products, especially close to bed time.

A good night's sleep is important on many levels, from emotional wellbeing and memory enhancement, to physical health and weight control. In a world in which we try to fit more and more into our busy lifestyle, cutting into our sleep seems to be the only option. Unfortunately cutting into sleep can be likened to becoming overdrawn at the bank, and will eventually require repayment with penalties and interest.