Poor
lifestyle habits during childhood often continue into adulthood. Evidence shows
that obese children are seven times more likely to become obese adults compared
to normal weight children. Obese children are also at an increased risk of
insulin resistance and metabolic syndrome. While an unhealthy diet and lack of
exercise can lead to weight gain and excess abdominal fat, research indicates poor
sleep habits can contribute to the problem.
A recent study
examined data from 324 adolescents who participated in the Penn State Child
Cohort examination and investigated the association between objectively measured
habitual sleep duration (amount of time asleep), habitual sleep variability
(variability in sleep schedule), and energy and snack intake in adolescents. Participants
were required to complete the Youth/Adolescent Food Frequency Questionnaire to
obtain the daily average total calories, protein, fat and carbohydrate intake. In
order to measure sleep, each member wore an activity device on their
non-dominant hand to track sleep duration over eight consecutive nights. The average sleep duration from the
seven-night span was used for habitual sleep duration and any variation was used for habitual sleep variation. Abdominal fat was also measured.
The results showed
that increased sleep variability was associated with higher energy intake,
particularly from carbohydrates and fats. For example, with a one-hour increase
in sleep variability there was a 170 calorie increase in total daily caloric
intake. Higher sleep variability was also associated with increased snack
consumption after dinner.
Bottom Line: Healthy
habits begin during childhood. Maintaining a regular sleep pattern promotes
mental and physical well-being for children and adults. Try setting a goal for
your whole family at the beginning of the week to keep a reasonable bedtime.
Promote a restful environment by turning off all electronics, making sure the
room is dark and setting a comfortable temperature. Thirty minutes before
bedtime, try calming activities with your kids such as simple yoga poses, stretching
or reading.
Visit Wellness Workdays for more information about our worksite wellness programs.
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