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The New Year is upon us, and talk of resolutions is in the air. Per usual, losing weight and improving health are at the top of most to-do lists, but many Americans will have a fat chance of slimming down if they aren't getting good, quality sleep.

"Everybody focuses on dieting and exercising, but sleep is just as important," said Lisa Shives, MD, president and medical director of Northshore Sleep Medicine Center in Evanston, IL. "People should think of them as the three pillars of health, because they all affect one another."

Sixty percent of adults report having sleep problems, and roughly 40 million are believed to suffer from sleep disorders, according to the National Sleep Foundation.

"There is little question that we have a national problem of sleep," said Allen Boone, RPSGT, associate clinical director of sleep services for SleepMed Inc. in Columbia, SC. "But truth be told, I'm not sure sleep is on a lot of people's minds at the moment. With cultural pressures, job-related issues and the economic crisis, the anxiety levels start to increase, and unfortunately sleep starts deteriorating."

Seriousness of Sleep
Numerous studies have shown that sleep deprivation has a negative effect on carbohydrate metabolism, endocrine function, and blood glucose levels, all of which can ultimately result in the storage of excess body fat.¹

Additionally, sleep deprivation also has been linked to increases in ghrelin (the hormone that stimulates appetite), and decreases in leptin (the hormone that suppresses it).² These changes result in hungrier individuals and can thus lead to weight problems.

However, obesity isn't the only thing people should worry about if they aren't getting enough quality sleep. Sleep deprivation negatively affects cognitive functioning, memory consolidation and emotional well being, and it has even been linked to other major diseases such as heart disease, stroke and diabetes.

"People are working so hard to get everything done with work and their family life that sleep becomes the thing they think they can sacrifice, but these self-imposed sleep restrictions are a major problem," Dr. Shives said. "Lack of sleep is linked to really all the major diseases that plague the 21^st century man."

Get Ready, Get Set, Sleep
A physician certified in sleep medicine can help if sleep problems are interfering with a patient's daily life. For others who just want to start making sleep a priority, they can practice good sleep habits, such as establishing a regular sleep schedule.

"You can't burn the wick at both ends and not run into a problem," Boone said. "What people have to decide for themselves is what level they are going to allow societal pressures to impact their quality of life."

Optimizing the bedroom environment also should help, and experts suggests keeping it quiet, dark and on the cool side. Evidence supports the use of background noise machines, but television and computers should be kept out of the bedroom, even if some people may like to have them on when falling asleep.

"The light actually gets in through your retina and signals the suprachiasmatic nucleus, [which controls circadian rhythms]," Dr. Shives said. "The brain can be misled that it is time to get up when really it's 3 a.m."

A commitment to get more sleep can improve people's overall physical and mental health. But patients may find it difficult to reach their dream goal. Research shows that 77 percent of Americans break their resolutions.³

Start with small steps like avoiding caffeine late in the day and finding a relaxing bedtime routine that includes reading or a warm bath. Soon you will sleep your way to success.

References

1. Spiegel K, Leproult R, Van Cauter E. Impact of sleep debt on metabolic and endocrine function. Lancet. 1999;354:1435-1439.
2. Taheri S, Lin L, Austin D, Young T, Mignot E. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Medicine. 2004; 1(3): e62.
3. FranklinCovey (December 18, 2007). "FranklinCovey Survey Reveals Top 3 New Year's Resolutions for 2008: Eliminate Debt, Lose Weight, Develop Healthy Habits." Press release. Retrieved on 18 December 2008.

Frank Visco is on staff at ADVANCE.