Sleep, Stress and Weight Gain

The Centers for Disease Control and Prevention (CDC) recommends that men and women over the age of 18 get seven hours or more of sleep per night. Additionally, they report that one out of every three Americans are not getting the recommended amount of sleep. Sleep deprivation causes a number of issues including two of particular importance: an increase in stress levels and altered dietary habits, which can both lead to weight gain.

When your body is sleep deprived, the hormones that affect your appetite are altered. Ghrelin and leptin are hormones that effect hunger. Ghrelin is the “hunger” hormone that is produced in the gut and signals your brain to eat. Leptin is the “satiety” hormone, which signals your brain that you are full. When you are sleep deprived your hunger hormones increase, causing you to consume more calories and gain weight.

When you are in a stressed state, the body uses the “fight or flight” response, signaling cortisol to flood the body with glucose. When our bodies are in a constant state of stress it leads to elevated cortisol levels, inflammation and leptin resistance. Leptin resistance is when leptin’s signal to your brain is not working properly. Although there may be plenty of leptin present, the brain doesn’t utilize it. Therefore, your body believes you are hungry and signals for increased calorie consumption, leading to weight gain.

Bottom line: Sleep and stress take a toll on your overall health. Find activities that help relieve stress such as walking or running. These activities serve the dual purpose of decreasing stress and promoting exercise. Create a bedtime ritual that includes stretching or yoga, which will trigger your mind to wind down and prepare for rest.

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Reduce Stress With Art: No Skill Required

Although many people report having very high stress levels, few have a stress management plan in place. Questions about stress management techniques are often met with shrugged shoulders or rolled eyes; everybody has stress, it’s just something we have to live with, right? Luckily, we do not have to get used to living with stress; there are many effective stress management strategies you can try. One recent study found that making art can significantly reduce stress levels -- and you don’t have to be Picasso to reap the benefits.

The study included 39 adults ranging from 18-59 years old. The participants were invited to participate in 45 minutes of art making. They were given paper, markers, clay and collage materials and were able to create freely with whichever materials they preferred. The researchers measured the participants’ levels of cortisol, a stress hormone, before and after the art-making period. The higher a person’s cortisol level, the more stressed they are likely to be.

The results of the study found that 75 percent of the participants’ cortisol levels lowered during the 45-minute art period. Although less than half of the participants reported very limited art experience, the benefit of reduced cortisol was observed in individuals of all artistic levels. Additionally, participants reported feeling “less anxious” just five minutes into the art-making experience.

Bottom Line: Chronic stress is not something we have to “just deal with.” In fact, high stress levels have been linked to an increased risk for many chronic diseases, making the case for adopting stress management strategies even stronger. While effective stress management techniques are very individualized, the results of this study serve as a reminder to try new activities to help manage stress, even if the activity is something you have little or no prior experience with. The key is to have fun!

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