Study: Sleep deprivation leads to weight gain

 

"When people were sleep deprived, they ate an extra 549 calories per day," says researcher Andrew Calvin, MD, MPH, a fellow in cardiovascular disease and assistant professor of medicine at Mayo Clinic, Rochester.

How true is that?

Calvin held a study on 17 men and women, ages 18 to 40, for a total of eight days at a sleep lab. They were each randomly assigned to sleep as much as they wanted or to sleep only two-thirds of their normal sleep time.

Everyone has access to as much food as they wanted. Food intake was logged.

While the sleep-deprived group ate the extra 549 calories daily, the comparison group actually ate about 143 fewer calories daily than usual.

The researchers tracked how active each group was. But they didn't find much difference in activity expenditure between both groups.

Sleep deprivation was linked with somewhat levels of leptin, the hormone that tells your brain you are full. 

It is linked to somewhat lower levels of ghrelin, the hormone that tells your brain you are hungry. The findings found the leptin levels went up and the ghrelin levels went down in the sleep-deprived group.

When this study was compared with previous findings, it was found to be consistently pointing that there are possible links of sleep deprivation to increase intake of calories.

This could be the contributing factor to the alarming rate of obesity rate increasing in the city as people continue to face stress and have poor lifestyle that leads to sleeplessness.

Have you noticed that your weight have been fluctuating for the past 3 months?

If yes, do seek help today. With proper monitoring of diet and lifestyle, there is a possibility of maintaining a good body shape and weight without having to lose weight artificially.

Leave a comment if you find that this article helps you.

Read also:                  
Sleeplessness: How does it affect you?
Sleep routines that HELP you sleep better
Sleep deprivation will lead to TYPE 2 diabetes

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day.

I wish you a good night's sleep,

 

How Propofol killed Michael Jackson

Officials have not yet determined the cause of death for pop star Michael Jackson, but a disturbing picture continues to emerge of the amount and range of strong prescription medications the singer was allegedly taking at or near the time of his death last Thursday.

The trial of Conrad Murray, the doctor accused of giving Michael Jackson a lethal dose of propofol, has landed the powerful sedative in the spotlight. Jackson reportedly used drug, which he called his "milk," as a sleep aid. Murray had administered the drug the day Jackson died. 

This video below was featured on CNN in which Dr. Sanjay Gupta and Dr. Raphael Gershon explain the deadly effects of Diprivan when administered at home without any (or inadequate) medical supervision.

What Is Propofol? 

Propofol is a fast-acting sedative that is usually administered to patients who are undergoing surgery or another medical procedure. It is a drug that reduces anxiety and tension, and promotes relaxation and sleep or loss of consciousness when injected into the veins. Most patients receiving it loses consciousness within a matter of seconds. The potency of propofol as an anesthetic is so widely known, in fact, that in anesthesiology circles, the drug, a white liquid, is nicknamed "milk of amnesia." 

What Are the Dangers of Propofol?

Propofol is widely known as a risky drug, and it is generally administered only in a controlled medical setting due to the dangers it poses. It may cause complications and side effects when the drug reacts with,

 alcohol

• barbiturate medicines for inducing sleep or treating seizures (convulsions)
• herbal products, including St. John's wort
• medicines for anxiety or sleeping problems, such as diazepam or temazepam
• medicines for colds, breathing difficulties, or weight loss
• medicines for mental problems and psychotic disturbances
• medicines for pain

Why Would Anyone Abuse Propofol?

Despite the effects and risk profile of the drug, some patients who've had the drug describe it as inducing "a very pleasant sleep" that "has the potential to be habit-forming," said Dr. Howard Nearman, chairman of the anesthesiology department at University Hospitals Case Medical Center in Cleveland. 

Most likely Jackson, who was reportedly on a number of different strong pain medications at the time of his death and who was alleged to have struggled with an addiction to prescription medication, likely built up a tolerance to those drugs over the years. There must have been an overdose and together with mixture of other drugs in his blood which led to his death.

A word of caution!

Sleeping pills and sedatives should be the last option when one is facing chronic insomnia. The most important thing is to find out the root of cause of sleeping disorder. Using natural remedies would be the best option before succumbing to drugs and medication if not there may be no turning back.

I would strongly recommend more natural remedies that have less harmful effects on the body. In my previous post, I shared about how changing your sleeping routines and your diet could improve sleep and reduce the risk of having chronic insomnia.

If you have any valuable word of advice, do leave a comment and share with the rest!

I wish you a good night's sleep,

Are you changing your sleeping habits?

Check it out. I think you'll love this. Press the play button below...

Now I know this isn't you in the video, right friend?

Right?

Good.

Many people will start to procrastinating when it comes to starting an exercise regiment, lifestyle and diet change.

When they don't do anything, absolutely NOTHING changes.

But they know that not remaining at status quo will means an improvement in their health, relationships and work.

Let's get started today!

Start to take note of your diet and take action. You never know when it is too late to reverse the process.

I wish you a pink of health,

Dawn

Insomnia remedy- Philip Stein’s sleep watches

A week ago, I chanced upon a newspaper clipping on URBAN which had a short feature of Will Stein, who is the owner of Philip Stein, a renowned company which carries an extensive collection of watches. In the interview, Will Stein mentioned that he wears a watch which uses natural frequency technology to aid his sleep. I was intrigued by such a technology and decided to go find out more about it since I am in the pursuit for solutions to help people sleep better.  

In 2002, Philip Stein developed a watch which uses frequency-based technology incorporated into its luxurious watches. Within a year of the official launch, the company was overwhelmed by testimonials- better sleep, less tension, improved concentration and improved overall wellbeing. There was even an endorsement by media giant Oprah Winfrey who featured the watch on the show.

The interesting thing is that in 2009, Philip Stein commissioned NeuroTrials Research, an independent clinical trials organization, to conduct a randomized, double blind, placebo controlled study. The results were positive and most people could sleep better. This page is where you can find the results of the clinical test.

It’s interesting how the natural frequency from the watch can resonate with the human’s electromagnetic field to help with sound restful sleep. Such findings have also raised skepticism among insomniacs who will baulk at the idea of spending a minimum of $1000 to own such watches.

In my opinion, such health related products should work to a certain extent if not people will not be won over by it. However, it may not work for everyone. An individual who is stressed and having sleep disorders should take note of other factors which are also equally as important.

Do you know anyone who wears watches of such technology? Leave a comment!

Read also: Sleep routines that HELP you sleep better

                  Sleeplessness: How does it affect you?

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day.

Sleep deprivation will lead to TYPE 2 diabetes

Extracting from the article published in The Straits Times, it is alarming that “Last year, 11.3 per cent of the population had diabetes, up from 9 per cent in 2004, according to National Health Survey.” Most sufferers have Type 2 diabetes- the kind linked to poor diet, obesity, lack of exercise and lifestyle- and the problem is spreading as “people in the developing world adopt more Western lifestyles.”

Diabetics have inadequate blood sugar control, which can lead to serious complications like heart disease and stroke, damage to the kidneys or nerves, and blindness. However, many are caught unaware when they are developing prediabetes symptoms which eventually lead to diabetes in less than 5 years later. 


Before people develop Type 2 diabetes, they almost always have "prediabetes"—blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. 

One of the crucial factors which can lead to diabetes is poor sleep. Lack of sleep also reduces the release of appetite controlling chemicals in our body. This causes obesity and paves path for type2 diabetes. Sleeping less than six hours each weeknight makes you four-and-a-half times more likely to develop prediabetes, according to a study presented at a recent American Heart Association conference.

Prediabetes already afflicts 57 million Americans, and 25% of them will develop Type 2 diabetes. The researchers say sleep may be crucial in helping manage hormones that control blood sugar. These are some symptoms you could look out for if you are concerned whether you are at risk:

•   increase in urination
•  increased feeling of thirst
•  marked weight loss
•  feeling of being ill

Fortunately, pre-diabetes does not automatically become irreversible Type 2 diabetes if one can correct their lifestyle changes to a healthier one with nutritious diet, adequate sleep and a regular exercise routine.

By the above discussion we can conclude that diabetic patients need to keep an eye on their sleep habits and also pre-diabetics who are at risk for conversion to Type 2 diabetes. A sound sleep always improves your general health and reduces the risk of diabetes as well as other diseases. 


No one can deny or undermine the refreshing importance of sound sleep. Isn’t it so?

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day.

Insomnia treatment- Instant stress relief!

In my previous articles, most of you would have identified some of the symptoms you may be facing. The most common symptom generally felt by many is feeling fatigue the first thing in the morning. Coffee seems to be the only beverage that seems to be working, but the number of cups seems to be increasing as one cup does not seem to be enough to keep you energetic anymore.

Are people doing anything to increase their quality sleep hours instead of doing something to increase their wake hours?

The mind has a great influence over the energetic body because it plays a significant part in the health of our energy body. It can either work for us, helping to balance the energy flow and bringing about good health, or it can work against us, causing disruptions and diminishing our overall health.

Conditions such as insomnia indicate that the body is struggling and that there are energetic imbalances, which will require time and effort to put right.

I have been searching for a method which can help give you instant stress relief when you can feel a knot at your forehead. Here is a tip which you may find useful:

Focus on two very effective stress-releasing points, on your forehead about 2.5 cm (1 inch) up from the center of your eyebrows. Do it consciously and direct your energy here when your mind refuses to relax down, or when you are unable to sleep, despite your body and mind being exhausted. 

Increased clarity

Holding your stress-releasing points for a minute or two can bring tremendous relief from the turmoil of the mind. Use them whenever tensions are building, when you feel the need for increased clarity, or when you think your inability to sleep is due to stress and anxiety.

• Gently place your thumb and index or middle finder in position to induce calm.
•  After a while, you will probably notice that your breathing deepens and flows more freely and that your mind is clearer as your thoughts become less congested.

      Use these methods when you are having a rough time during school or at work. If it works for you, teach others how to do it.

If you realized that this mini exercise is not helpful, your sleep condition could be more serious. 

To accurately find out your health status and the underlying reasons which are disrupting your sleep, opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day.

Sleep routines that HELP you sleep better

This post is going to teach you a routine to improve your sleep!

Imagine that when you open your eyes in the morning, your mind is refreshed and you can immediately jump out of bed. Your eyes are clear and bright, and there are no signs of eye bags. After putting on your power suit, you make a quick check at the time. You are early for the meeting scheduled at 11am! If only every day is like today!

Would you like to have many days like that too?

The unfortunate fact is that, most people find it difficult to get out of bed once the alarm rings and they look dead tired when they start their day. Once lunch is over, they have a tendency to fall asleep and have poor concentration. This is the time when they drink the most cups of Nescafe, and struggle with the task on hand. 

What can you do if this scenario seems familiar to you?

Firstly, bedtime routine is part of sleep hygiene and helps us to prepare psychologically and physically for sleep. Try out these tips that may help you:

• Avoid caffeine, nicotine and alcohol late in the day

• Eat the last meal of the day at least 2 hours before bedtime

• Cut down or avoid fluids at least one hour before bedtime

• Engage in exercise but avoid vigorous activity too close to bedtime

• Don't watch television in bed

• Relax your mind before bedtime

• Create a bedroom environment that enhances sleep

• Get up at the same time everyday

• Avoid daytime naps

Do you know…?
Relaxation is an important part of preparing for sleep. People who are plagued by a continuous stream of thoughts near bedtime can try listening to soothing music, relaxation tapes or meditation.

Our body temperature also plays an important role in determining the quality of sleep we have during the night. Our body temperature falls naturally towards the end of the day as we prepare to sleep. Having a warm bath, at least an hour before going to bed, can help raise the core body temperature and decreasing the transition time to sleep. Water has a relaxing effect on us, which also enhances sleepiness.

Exercising can also help to improve sleep. Physical exercise tires us out and results in the release of chemicals and hormones in the body that produce better quality sleep. Exercising in the afternoon rather than exercising close to bedtime is encouraged.

Having the right diet is important because we are what we eat. Inculcating the habit to have more fresh fruits and vegetables in the diet can help promote sleep.  As a first step, it’s a good idea to decrease the amount of stimulants you take in your body. Caffeinated drinks, chocolate, fizzy drinks, alcohol and nicotine, refined white sugar, junk or fast food, will lead to heartburn, dehydration, irritation of digestive process and irregularities in the heartbeat, if they are in our system for a long term.  All of which can contribute to wakefulness.

We also need to include a plentiful supply of vitamins and minerals in your diet. Therefore, eating food with high vitamin B content is vital. Vitamin B can be found in leafy green vegetables, whole grains, nuts, seeds, eggs, fish, lean meat and wheat germ.  Grapefruit juice, apples, apricots and honey have also been found helpful in promoting sleep. At the same time, having food rich in calcium and magnesium can also encourage the relaxation we need for sleep.

Are you curious whether you are having sufficient vitamins and minerals in your body? Would you like to enquire whether you are eating the right food for your body?

Opt-in to my mailing list and get in touch with me for a wellness screening to better understand the condition of your body which may be affecting your quality of sleep every day!

I wish you a good night's sleep,

Moonstruck! Does the Moon Affect Your Sleep?

Who hasn't been awed by the beauty of a full moon flooding over the horizon? But does the shine of the full moon have any influence on sleep? Does it increase your chance of insomnia? Folklore tells us that the full moon has long been associated with magic, as well as with states of madness and insomnia. We've all heard the old warning: if you stare too long at the moon you may go mad.

In fact, the Lunar cycle has influenced life and the mind of Man since the beginning of time. The link runs so deep in our culture, that we even see it in our language; the words 'lunacy' and 'lunatic' both derive their meanings from associations with Luna, the Roman moon goddess. Stories of lycanthropes, or werewolves, also feed heavily on this link between changing human states and the appearance of a full moon. Many calendars and almanacs include Moon Planting Calendars and even Fishing Guides.

A lot of sleep disorders seem to follow the phases of the moon. While the moon is full, some people may suffer from insomnia, strange dreams, nightmares, and some people even sleepwalk.

Indeed, the idea that the full moon has an effect on human and animal health and behaviour shows no sign of going away. In 19th-century England, lawyers used the "guilty by reason of the full moon" defence to claim that their "lunatic" clients could not be held accountable for acting under the moon's influence. Recent American study found that the belief in a lunar cycle effect among health professionals is waxing (decreasing Moon) rather than waning (increasing Moon).

Everybody knows such expression as “mood madness”, in fact, it close to the truth. You may not believe that the moon can cause a person to go mad, but the full moon definitely has an effect on emotional condition.

There is no doubt now the phases of the moon do have an effect on the human mind. The moon does have a certain magnetic attraction which can cause tides, but recent studies show that the magnetic pull of the moon can also affect people’s moods and their brain activity. Some researches suggesting that a full moon, or a phase close to such, excites the brain’s impulses and making it harder to fall asleep.

If you look at major cities all over the world, you will notice that the day before, after and during the full moon there is more rape and murder going on. The reason is that the full moon tends to cause a ripple in the magnetic field of the earth, and this change is enough to take people that are emotionally near the edge over the edge. The magnetic field affects the emotional body.

Dr Arnold Lierber suggests the biological tide theory, in which the moon exerts a pull on the water within the body (which is 65 percent water), resulting in a cascade of effects. Internal body rhythms may also be implicated, as could the effects on the pineal gland of the light emitted by the moon or a slightly warmer temperature triggered by the full moon.

Sleep Problems

The Reality of Sleep Disorders

According to the National Institutes of Health, 50 to 70 million Americans are affected by chronic sleep disorders and sleep problems that can significantly diminish health, alertness and safety. Untreated sleep disorders have been linked to hypertension, heart disease, stroke, depression, diabetes and other chronic diseases, implicated with an increased mortality rate.

Until the 1950s, most people thought of sleep as a passive part of daily lives. Now we know that brains are very active during sleep. Some scientists evidently said that during sleep our brains consolidate and organize memories of what we have seen and done during the day. When these memories are merged and organized, we will able to access the information that is required to solve any particular task.

Sleep problems can take many forms and can involve too little sleep, too much sleep or inadequate quality of sleep. Research has identified over 100 varieties of sleep disorders (sometimes referred to as somnipathy), each with a different cause.

Sleep experts break down sleep disorders into the next three categories:

1. Dysomnias
2. Parasomnias
3. Medical or Psychiatric Conditions

Dysomnia is a category of sleep disorder which includes insomnia, narcolepsy, restless legs syndrome, obstructive sleep apnea, hypersomnia, recurrent hypersomnia, periodic limb movement disorder, posttraumatic hypersomnia, circadian rhythm sleep disorders, delayed sleep phase syndrome, advanced sleep phase syndrome and non-24-hour sleep-wake syndrome.

Parasomnias include Sleep walking, Sleep talking, Sleep terrors/nightmares, toothgrinding and bedwetting. These are not considered to be dangerous unless you are sleeping next to the person! Such disorders may be attributed to any number of mental disorders or may be due to Mood disorders, Anxiety, Panic, Depression or excessive alcohol intake.

Medical or Psychiatric Conditions, the third and final category of sleep disorders that could serve to disrupt regular sleep patterns, includes psychoses (such as schizophrenia), mood disorders, anxiety, depression, alcoholism and panic.

Among the all above most common types are insomnia, sleep apnea, narcolepsy and restless leg syndrome.

Insomnia denotes a mix of trouble with falling asleep, an inability to sleep once disturbed, or waking up early in the morning. Causes include improper sleeping arrangements, smoking, anxiety, depression, stress, excessive sleeping during daytime, medical conditions, and so on. All of this results in lower energy level, fatigue, and dark circles around the eyes.

Sleep apnea occurs when the throat muscles relax to the extent of causing breathing to slop. This results in loud snoring and improper breathing. This can lead to heart failure.

Narcolepsy refers to drowsiness in the daytime that causes uncontrollable sleeping. Some persons experience hallucinations during this state.

Restless leg syndrome denotes an itchy, tingling sensation in the legs that causes discomfort. People feel relieved when they move their legs. Continuous leg movements make the person unable to sleep well.