People tell me they have done everything: diet, walking, gym. But when I ask, “How many hours do you sleep?” the answer is often “four or five.” Sleep is the missing piece for many.
What lack of sleep does
When we sleep too little, the hormone ghrelin, which makes us hungry, rises, and leptin, which tells us we are full, falls. We feel more hungry, especially for sweet and fried food. We also feel tired, so we move less. Studies link short sleep with weight gain and with higher risk of type 2 diabetes.
It affects sugar too
Even a few nights of poor sleep can make the body less sensitive to insulin. For people with prediabetes or diabetes, this may mean higher morning sugars.
How much do we need?
Most adults need 7 to 9 hours. Teenagers need more. Quality matters too: waking up many times or loud snoring with daytime sleepiness may mean sleep apnoea, which is common in people with excess weight and needs treatment.
Tips for better sleep
- Keep a fixed sleep and wake time, even on weekends.
- Avoid screens for 30 to 60 minutes before bed.
- Keep the room dark, cool and quiet.
- Skip tea and coffee after 4 pm.
- Avoid heavy dinner close to bedtime. Finish eating 2 to 3 hours before.
- Get some sunlight and a walk in the morning.
- Limit alcohol, which breaks up sleep.
Shift workers and night-time jobs
If you work late or night shifts, which is common in the offices around the Financial District, try to keep a regular routine on your off days, use dark curtains for day sleep, and avoid heavy meals in the middle of the night.
When to see a doctor
If you snore loudly, stop breathing at night, feel sleepy in the day, or cannot sleep for weeks, speak to your doctor. Thyroid problems, anxiety and certain medicines can also disturb sleep.
If you live in Gopanpally, Gowlidoddi, Nallagandla or Tellapur, or work in the Financial District or Nanakramguda, you can talk to us about a safe, realistic weight plan. See our weight care page or contact us to book a visit.
Keep reading
Your family doctor,
Akhila Reddy
MBBS, DNB (Family Medicine) | TSMC Reg. No. APMC/FMR/74261
AMC Hospital, Gopanpally, Gachibowli, Hyderabad
This article is for general health education and does not replace a check-up. Every person is different, so please speak to your doctor before changing any medicine. In an emergency, call 108 or go to the nearest hospital.
References
- Spiegel K et al. Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med 2004;141(11):846-850.
- Cappuccio FP et al. Meta-analysis of short sleep duration and obesity in children and adults. Sleep 2008;31(5):619-626.
- Watson NF et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the AASM and Sleep Research Society. Sleep 2015;38(6):843-844.