As the obesity epidemic continues to affect millions of kids and adults, scientists have been searching for innovative ways to help people manage their weight. Surprisingly, a relatively simple lifestyle adjustment may offer multiple benefits, including burning excessive calories more efficiently. The solution might just be getting more sleep.
Temple University researchers discovered that kids’ obesity and weight gain is not only linked to fast food, sugary drinks, and lack of exercise, but also a daily habit that shifts the hormone balance in the body. Best of all, this hormone balance can be reset relatively easily to help children and adults alike lose weight. The approach involves turning off the lights and making bedtime earlier.
Sleep’s Role in Childhood Obesity
Sleep appears to be a significant factor in the childhood obesity pandemic. Research led by Chantelle Hart, a Professor with Temple University’s Center for Obesity Research and Education, discovered that simply getting more sleep maybe a way for children to maintain a healthy weight.
The study involved 37 children aged between 8 and 11, with ten of them being overweight or obese. Researchers observed the children sleeping their typical amount for the first week and then sleeping varying amounts the following weeks. They found that the children who slept more consumed 134 fewer calories per day on average and lost half a pound. These kids also saw their levels of leptin, a hunger-regulating hormone, drop compared to the week of less sleep.
“Findings from this study suggest that enhancing school-age children’s sleep at night could have important implications for prevention and treatment of obesity,” says Hart.
According to the National Sleep Foundation, school-aged children (ages 5 to 12) should be getting between 10 and 11 hours of sleep a night. Preschoolers require 11 to 13 hours of sleep, while toddlers need 12 to 14 hours.
Tips for Better Sleep for Kids and Adults
Considering the potential for better weight management through improved sleep, here are some tips to help your kids (and yourself) get better sleep each night:
- Create a calming nighttime routine: Establishing a soothing bedtime routine can signal to the body that it’s time to sleep. Incorporating a warm bath, a bedtime story, or calming music can ease the transition from wakefulness to sleepiness.
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Ensure a comfortable sleeping environment: Make sure bedrooms are cool, quiet, and dark. It’s vital to eliminate any flickering lights from devices such as televisions and computers, as they can disrupt the production of sleep-inducing hormones, like melatonin.
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Avoid eating close to bedtime: Eating too close to when you sleep can interrupt your body’s natural sleep rhythm. Nutritionists suggest giving your body a two- to three-hour window between your last meal and bedtime.
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Exercise daily: Engaging in physical activity during the day can help to fatigue the body, leading to a more restful sleep. Combine regular exercise with proper nutrition throughout the day to ensure your body has the energy it requires to remain active and sleep well.
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Stay consistent with bedtime and wake-up time: Going to bed and waking up at the same time each day, including weekends, can help establish a consistent sleep pattern and make it easier to fall asleep and wake up refreshed.
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Limit caffeine consumption: Since caffeine is a known stimulant, it’s essential to avoid or limit caffeine intake in the afternoon and evening, as it can interfere with the ability to fall asleep.
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Cut back on screen time: Staring at screens (computers, smartphones, televisions) before bedtime can hinder your ability to fall asleep. The blue light emitted by these devices can disrupt the production of melatonin, making it difficult to fall asleep.
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Practice relaxation techniques: Engaging in meditation, deep breathing exercises, or progressive muscle relaxation can help calm the mind and body, making it easier to transition into sleep.
By following these tips and ensuring children and adults receive enough sleep, families may see improvements in weight management and overall health. Maintaining a consistent sleep schedule and establishing healthy sleep habits can not only benefit your waistline but also lead to increased energy, improved concentration, and better emotional health.
