Do you go to bed later than 9 p.m. or even at midnight? Do you find yourself sleeping in later and even eating later, too? If you do, then you might be at a significant risk for weight gain. Late sleepers consume about 248 calories a day, mainly at dinner and later in the evening. In fact, these individuals ate half as many fruits and vegetables, twice the amount of fast food and even drank more full-calorie sodas than those who had earlier bedtimes.
Why am I gaining weight?
By consuming extra daily calories, it can mean a significant increase in weight gain. With almost two pounds extra a month, people are shown to gain more weight than expected when exercise is also not included. In a study from Northwestern Medicine, 51 participants were followed—23 were late sleepers and 28 were normal sleepers with the average age of 30 years old.
The late sleepers went to sleep at an average time of 3:45 a.m. and woke up by 10:45 a.m. and ate breakfast at noon, lunch at 2:30 pm, dinner at 8:15 pm and a final meal at 10 pm. Normal sleepers on average were up by 8:00 am, ate breakfast by 9 am, lunch at 1 pm, dinner at 7 pm, a last snack at 8:30 pm and were asleep by 12:30 am.
Not only was the number of calories consumed each day key in weight gain, but so was the timing. For those who ate after 8:00 pm, they were more likely to have a higher BMI, even after controlling for sleep timing and duration. These findings were relevant to people who are not very successful in losing weight.
Begin the weight loss journey
To maintain your health, it is important to lose weight—this is especially true if you currently suffer from sleep apnea in Warrenton. Remember to tailor your weight loss plans to your current health needs, medications and lifestyle.
If you are also experiencing joint pain and inability to move hydrotherapy might work well. By exercising in water it can help make it easier for mobility despite high body mass index, arthritic hips and knees.
Please contact Dr. Sara, our dentist in North Scottsdale, to learn more about sleep apnea, weight loss and how you can take the appropriate next steps for health improvement.