Q: Can my weight affect the quality of my sleep? (Andy K.)
Andy, yes. being overweight can fuel poor sleep because it promotes soft tissue development in your throat, which increases your risk for sleep apnea. The good news is studies also show that shedding excess weight can lead to significant and clinically relevant improvements in sleep apnea. Studies also show that losing sleep can itself lead directly to weight gain: It increases levels of ghrelin, the so-called hunger hormone, decreases leptin, the “satiety hormone,” and causes people to consume more snacks and high-calorie junk foods throughout the day.
This brings up an important factor that is often overlooked in how well people sleep: Their diet. We know from studies that diets high in sugar, saturated fat and simple carbs — think donuts, pizza, cheeseburgers and sugary drinks and snacks — are linked to both weight gain and poor sleep. Instead of eating junk foods, fill your plate with foods high in protein, fiber and unsaturated fat, fish, fruits, vegetables, nuts, olive oil and avocados. These foods have been shown to promote good sleep. If you suffer from insomnia, then consider adding more complex carbs to your diet, such as beans, whole grains, sweet potatoes, quinoa and oatmeal. Studies show that eating complex carbs can help you fall asleep faster. But sugar, white bread, pastries and other processed carbs can cause more frequent wake-ups throughout the night.
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Q: How does the temperature of my bedroom affect my sleep? (Betty W.)
Betty, for thousands of years, humans could count on one constant in their lives: Every single day the sun rises, and at night it falls. As a result, our bodies follow a 24-hour circadian rhythm that governs many of our metabolic and physiological processes, including our body temperatures, which rise in the morning and fall at night. This decrease in body temperature at night helps initiate sleep, which is one reason people tend to toss and turn when their bedrooms are too hot or humid. A higher body temperature makes it difficult to drift off, and it can disrupt the quality of your slumber, causing you to experience less slow-wave sleep, also known as deep sleep.
