How to Lose Weight: #13: Rest Up!

David Bennett

I arise from dreams of thee
In the first sweet sleep of the night,
When the winds are breathing low,
And the stars are shining bright...
(Percy Bysshe Shelley, The Indian Serenade)

Romantic Poet Shelley was likely speaking of sleep in the context of true love, but his words about the "first sweet sleep of the night" almost make me want to fall asleep right now. Perhaps a little "sweet sleep" would benefit all of us, especially those who want to lose weight. Read on to see what I am talking about.

Studies show that getting a good night's sleep not only eases early morning crankiness, but helps us lose weight. The bad news is that Americans are pretty much sleep deprived, perhaps having as our anthem the Fifth Dimension classic "Last Night I Didn't Get to Sleep at All." In 1900, Americans slept an average of nine hours a night, and in 1970, seven hours a night. However, today it is believed to be about 6.1 hours. That is right, Americans barely get over six hours of sleep a night. In other words, if you live in America, most of your friends and family, and maybe even you, are sleep-deprived.

Why are we sleeping less? It is easy for me to think of plenty of reasons, because it almost seems like our modern lifestyle allows no time for sleep. We are just so darn busy. Sleep takes a back seat to long hours at the office, soccer practices, piano recitals, meetings, television, the Internet, and so forth. Some people have so much stress in their life, they have trouble even falling sleep. Despite the words of certain braggarts you may remember from college ("I don't need sleep!"), getting a good night's sleep is important to maintaining a healthy life, and a healthy weight.

Let's examine the weight loss consequences of sleep deprivation (not even considering other problems associated with it). According to Flip the Switch by Dr. Robert Cooper:

- When scientists tracked 500 adults over 13 years, those who gained the most fat also had lost the most sleep.

- A study from Columbia University found that the rate of obesity is 23% higher among those who get 6 hours of sleep a night compared with those who average 7 to 8 hours.

- Sleep deprived people tend to increase their calorie consumption by 10 to 15 percent per day, compared to normal-rested individuals.

The same holds true for obese children. According to Super-Sized Kids:

- One study found that children of all ages, on average, are getting 2 hours less sleep per night than they are supposed to, which is 9 hours per night.

- A large Japanese study of 6 and 7 year olds found a "significant connection" between late bedtime or short sleeping time, and childhood obesity.

- A large German study of 5 and 6 year olds found the same connection: less sleep is equated with heavier kids.

So how do we get sleep? Dr. Cooper recommends reducing stress, sleeping in a comfortable bed, sleeping in a totally dark room, avoiding exercise right before bed, and getting up at the same time every morning, among other ideas. Caffeine remains in the body for a significant time frame, so avoiding caffeine after 3:00 PM is probably a good idea if you want good sleep. I have found the supplement Melatonin, cheaply available online and in a variety of stores, to be helpful. Melatonin is the hormone the body makes when we are in dark environments, so if you don't want to pop a pill, get a sleep mask, or else make your bedroom completely dark by installing black-out curtains. Melatonin has reduced the time it takes me to get to sleep significantly. However, I only take a half tablet on nights when I know I need it, because the long term safety of any amount of Melatonin is unknown. Cherries are said to be very rich in Melatonin, so perhaps eating a few of these before bedtime may help you get some extra sleep.

Basically, while you have probably heard weight loss gurus tell you to "get active," an equally effective idea is to "get to sleep!"

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Disclaimer: These tips reflect the insights of one or more individuals about weight loss and other issues of health. These insights are based on personal experience and scientific research, to help you live a life of greater wellness. They should not be construed as medical advice or the services of a dietician. Before beginning any weight loss or exercise program, you should consult a physician.