Why it is important to get your ZZZ's ~ Lack Of Sleep Takes Physical Toll

Lack Of Sleep Takes Physical Toll
Experts Suggest Adults Get At Least 7 Hours Per Night


BOSTON -- Scott Kitch spends his days working at a hospital in Oklahoma, testing patients for deadly diseases. But NewsCenter 5's Liz Brunner reported Wednesday that until recently, he was putting his own health on the back burner.
How Much Sleep Do You Need?
"Well I just didn't face reality, really," said Kitch.
The reality was that he wasn't getting enough sleep. Snoring and sleep apnea kept him up almost all night.
"It does so much damage to the heart, it's unbelievable," he said.
A recent small study found that when healthy young men slept just four hours a night, within six days their bodies developed symptoms of diabetes. Without enough sleep, their bodies, doctors said, couldn't process sugar properly.
"It alters a part of the normal body chemistry," said kidney specialist Dr. Richard Wood, of Oklahoma's Mercy Hospital.
Wood said a lack of sleep, even on a short-term basis, can trigger stress hormones and proteins that increase the risk of heart attack and strokes. Lack of sleep can also affect a hormone called leptin, which controls hunger. Not getting enough sleep can make a person's body think it needs more food, leading to weight problems that can put additional stress on the heart.
"We have early coronary disease and early stroke in people that are too young to have that occuring," said Wood.
Kitch's health struggles were a wake-up call. He has made changes -- taking medication and making an effort to sleep better.
"My whole life has turned around. I'm focusing on getting myself in better shape," he said.
How Much sleep do you need?
4-8 Mos.: 14-15 hours/day
9-12 Mos.: 12-13 hours/day
1-3 Yrs.: 12-14 hours/day
3-6 Yrs.: 10.5-12 hours/day
7-12 Yrs.: 10-11 hours/day
12-18 Yrs.: 8-9.5 hours/day
Adults: 7-8 hours/day

The importance of sleep and weight loss.
If you’re cutting back on sleep time to hit the gym, you might do better to stay in bed. “Sleep deprivation can cause hormonal changes that contribute to weight struggles, tummy fat and declining muscle mass,” says Eileen Silva, Ph.D., N.D., co-author of 'A Healthier You.'

Here's why: During sleep, fat cells in the body produce an appetite-regulating hormone called leptin, which tells your brain when it's time to stop eating. Lose enough sleep -- and miss out on producing leptin -- and you’ll experience intense carb cravings and eventually the dreaded ab flab.

Here's how to make sleep your weight-loss weapon:

Establish a Pattern: Go to bed and wake up at the same time each day –- even on weekends. And invest in a comfortable mattress and pillows. Quality sleep is worth a few extra dollars, particularly since it’s likely to increase your productivity during daylight hours.

Wear Yourself Out: “Physical activity promotes the deep, restorative stages of sleep,” says Silva. “And if you’re well-rested, you’ll have more energy to work out.” But unless you’re doing yoga or meditation, try to squeeze exercise into the early part of your day. High-intensity workouts just before bedtime can release endorphins, which make it difficult to sleep.

Make a Five O'Clock Rule: Avoid alcohol, tobacco and caffeine (chocolate, coffee and colas) after 5PM. Even though alcohol is a depressant, it interferes with the quality of sleep. As stimulants, caffeine and nicotine not only impact peaceful slumber, but they can prevent you from falling asleep altogether.

Chill: Stress is one of the biggest obstacles to restful slumber. Use a journal to get out all of your anxious thoughts, listen to soothing music, read a novel, meditate or take a warm bath before bed. And don’t try to go to bed hungry. Eating a light snack may help promote the onset of sleep. Go for graham crackers and a glass of skim milk. “Dairy snacks like cheese and milk are high in the amino acid tryptophan, a natural sleep aid,” says Silva. --Amy Paturel