Tell Me The Truth: Can One Sleepless Night Trigger Weight Gain?

It’s hard to imagine that one of anything—be it a vanilla cupcake, a refreshing soda or a juicy, bacon cheeseburger —could really impact your health. But then again most things aren’t sleep, which is arguably one of, if not thee, most important parts of overall wellness. After all, there is little else that can influence everything from brain function and emotional well-being, to physical health and disease prevention.

So what does that mean for all of us night owls? Can just one sleepless night really impact your health? Actually, yes, it can. According to a new study, just one night with no shuteye may tip your body’s metabolism toward storing fat, while depleting muscle—say it isn’t so!

Here’s what the science says:

For this new study, experts examined fat and muscle tissue in 15 young, healthy men to see how a lack of sleep impacts individuals on a molecular level. By looking at their tissue under two different circumstances—after a night of quality sleep (8 hours) vs. a night with no sleep—they noticed a difference in both genetic activity and protein levels.

Specifically, researchers found that genes related to fat storage were activated, while muscular tissue was deactivated. As you could probably guess, this combination isn’t a good one, leading to fat accumulation and muscle breakdown.

Should I be worried?

Now before you make plans to be in bed by 6 p.m. tonight, there are a few important points to remember:

·         In this study, researchers compared 2 extreme circumstances—ideal sleep (8+ hours) and no sleep—which isn’t the case for most of us. Often times, we fall somewhere in the middle.

·         Experts emphasize that this study was focused on one night; it did not track the long-term effects of chronic sleep loss (which is the situation most of us are in).

Get serious about snoozing:

While we all have the best intentions when it comes to getting a good night’s sleep—after all, who doesn’t want to feel well rested?—most of us fall short. Somehow, someway, our sleep time seems to get cut shorter and shorter. Maybe it’s work. Maybe it’s your snoring bed partner. Or maybe it’s your adorable bundle of joy. Whatever the cause of your sleep struggles, it’s time that we renew our commitment to getting enough sleep (your health depends on it). Keep these effective tips in mind:

·         Go to bed at the same time every – single – night (yes, even on the weekends)

·         Avoid naps longer than 30 minutes, especially late in the day

·         Keep a diary nearby so you can write down important tasks or notes you don’t want to forget

·         Listen to calm music before bed as it helps to regulate your nervous system, relax your muscles and lower your blood pressure

·         Make sure you have the temperature set to a snuggle-friendly degree (right around 68)

·         Talk with your primary care provider about any underlying health issues that may influence your ability to sleep soundly (like sleep apnea), or any health conditions that may spur on chronic fatigue (like hypothyroidism).

If You’re Feeling Exhausted (Even After Sleeping A Full Night)—Here’s Why

You know it’s going to be a good day when you wake up feeling refreshed after a sound night’s sleep. After all, there’s no greater feeling than finally dozing off after a long day or week. So, why is it that despite getting 7+ hours of solid shut eye, the afternoon hours still hit you like a ton of bricks?

The simple answer is—it’s complicated. That’s because everything from your pre-sleep routine and undiagnosed sleep disorders to the way you wake-up and your daily habits, all impact your energy levels (or lack thereof).

So, assuming you already know that looking at your phone right before bed is a no-no, let’s focus on some of the other common culprits causing your on-going energy struggles:

   1. You’re not actually sleeping soundly. Now you think you’d know it if you had a sleep disorder—right? Well, turns out that 95% of the 70 million Americans with a sleep disorder are undiagnosed. And that’s because many sleep disorders have subtle symptoms and it’s hard to notice them while you’re asleep.

And it may not be a disorder that’s to blame for your interrupted sleep. If you share the bed with another person (or pet) anytime they move, it’ll likely disrupt your snoozing. 

   2. You’re not waking up the right way. While sleeping, your brain goes through several different stages: non-rapid eye movement, slow wave sleep and rapid eye movement (aka: the deep, dream-filled stage of sleep). And if you wake-up mid cycle, this could leave you feeling moody, stressed and drained; otherwise known as sleep inertia.

   3.  You don’t drink enough water. Dehydration can leave even the most well-rested person feeling fatigued. That’s because a lack of fluids leads to lower blood pressure, which slows the all-important process of getting oxygen to the brain. If you’re not drinking at least 6 to 8 glasses of water (or water-based drinks), expect to be yawning.

   4. You have a vitamin or mineral deficiency. Your body relies on vitamins and minerals to do pretty much everything. Whether it’s healing a wound or supplying energy, vitamins and minerals are essential. So, if your body struggles to get one or more of these key nutrients, you’ll more than likely experience fatigue:

·         Iron

·         Magnesium

·         Potassium

·         Vitamin B12

·         Folic acid

      5. You’re not getting enough activity. Workdays are actually the perfect recipe for tiredness. If you take sitting for hours on end and you add eye strain from staring at a computer screen and mental fatigue from going nonstop, it’s no wonder you feel completely drained at the end of the day.

   6. You have CFS. Also known as chronic fatigue syndrome, this condition is characterized by profound tiredness, which can come on suddenly and last for years. Unfortunately, women are nearly 4 times as likely to suffer from CFS and experts are still unsure of what causes this condition.

Put your energy issues to rest. It’s finally time to answer the question you’ve all been wondering—what’s the secret to feeling well rested? Considering that everything from thyroid issues and diabetes to diet and medications can play a role, it’s hard to say.

Overall, it comes down to better understanding your unique health needs. That’s why Gwinnett Medical Group Primary Care offers an extensive array of services tailored to suit your personal health needs.