SLEEP PROBLEMS
There are 3 types of sleep problems.
- Difficulty falling asleep
- Difficulty staying asleep
- Waking up too early
Sleep problems can be hormonal
Common hormone imbalances associated with sleep problems:
- hypothyroidism
- hyperthyroidism
- adrenal fatigue
- diabetes
- pre-diabetes
- pre-menstrual syndrome (PMS)
- peri-menopause
- menopause
- low testosterone
- low growth hormone
We specialize in ADVANCED hormone testing that is not offered at the typical doctor's office. It's important to get your hormones checked by a hormone specialist like us so that you can get the help that you need. It is critical to fix your hormone imbalances to restore your sleep.
Sleeping < 7 hours is associated with weight gain in women
Multiple studies have shown that sleeping less than 7 hours a night is associated with weight gain and obesity. The largest study on sleep and weight is the Nurses' Health Study which followed 68,183 nurses starting in 1986 for 16 years. Compared to women sleeping 7 hours a night, women sleeping 6 hours have a 12% increased chance of gaining 15 kg (32 pounds). Women sleeping 5 hours have a 32% increased chance of gaining 15 kg (32 pounds).
The mechanisms by which reduced sleep contributes to weight gain include:
- increased appetite
- increased craving for unhealthy foods
- eating too much (over-eating)
- eating more frequently
- upsetting hormone balance
Good sleep hygiene for anti-aging and weight loss
Sleep hygiene are habits around going to bed and sleep. The following sleep habits have been shown to help sleep quality:
- Plan at least 7-8 hours for sleep every night
- Set regular bedtime and wake time
- Reserve bedroom for sleep
- Avoid electronics in bedroom
- Keep bedroom dark and cool
- Stop drinking water after 9 pm
- Avoid caffeine
- Avoid substances (alcohol, nicotine, stimulants)
- Get sunlight during the day
- Avoid exercise within 3 hours of bedtime