Posted by: Dr. Tyrone A. Holmes | March 29, 2012

10 Quick Tips for a Healthy 2012 – #10: Get Some Sleep

Here is my tenth and final tip for a healthy 2012.  Oddly enough, it pertains to sleep.  Researchers at Columbia University studied the sleeping habits of more than 18,000 people and found that those who got less than four hours of sleep per night were 73% more likely to be obese than those who got seven to nine hours nightly.  Even those who got six hours of sleep were 23% more likely to be obese. Conversely, those who averaged ten or more hours of sleep were 11% less likely to be obese.  It appears that a lack of sleep can increase ghrelin, which is an appetite stimulating hormone. This, in turn, triggers a decrease in leptin, which helps control appetite.  The result is an increase in hunger, caloric intake and weight.  These results have been reproduced in recent studies at the University of Chicago and Stanford University.  Simply stated, people who got less than eight hours of sleep had lower levels of leptin, higher levels of ghrelin and more body fat.  So try to get at least 7 hours of sleep every night!

NEXT POST – April 1, 2012

Cycle Log: Intensity Phase Week 13

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