Being overweight brings its own unique set of problems, from health-related issues to day-to-day conveniences, like finding comfortable seating, shoes, clothing, etc. While these are definitely frustrating, we often overlook a more insidious problem that the overweight have to deal with, not just through the day, but at night too. Sleep!

Conventional wisdom long held the notion that weight was a result of nutrition and activity. But we are much better informed now. Studies after studies, not to mention our own experiences, have shown that there is more to being overweight than calorie surplus and sedentary living—though these remain primary factors. One also needs to consider aspects like genetics, socio-economics, community & environmental factors, stress, and, yes, sleep quality.

The Sleep Deprivation-Weight Gain Connection

Two hormones, leptin, and gherkin regulate our appetite. When you get insufficient sleep it triggers an imbalance in the production of these hormones so as to sharpen hunger pangs, leading to overeating. Lack of sufficient and good quality sleep also elevates levels of the stress hormone cortisol and creates a deficiency of growth hormone. Both these are linked to obesity, as well.

Obesity and sleep in children

Children, as we already know, need more sleep, as many important physical and mental developments take place when they are sleeping. Lost of sleep during childhood increases the risk of becoming overweight. 

Common Sleep Concerns

The sleep problems described here are not the sole domain of the overweight; other individuals too can suffer from them. 

Obstructive Sleep Apnea (OSA)

When the airway collapses—partially or fully—causing breathing issues and snoring, it is called OSA. This is a common problem in obese populations, and the symptoms are more severe.

Gastroesophageal Reflux Disease (GERD)

GERD is a common and chronic problem caused when stomach contents leak into the oesophagus. The result is heartburn. Obesity is a big risk factor for the condition, and its symptoms are worse when one is prone. This is why late-night eating is not recommended. Try to get your last meal of the day at least two hours before bedtime.

Depression

As is being obese wasn’t enough to be depressed about, it turns out that the two have a reciprocal connection. (Talk about toxic relationships).

Asthma

Excess weight increases the risk of developing asthma—when the airway becomes inflamed.

Breaking the Spiral of Bad Sleep and Obesity.

As we have seen obesity and sleep are inter-related, so alleviating one is bound to have a salutary effect on the other. Here’s what you can do.

Exercise
Beyond the obvious positive impact, exercise has on weight, it is also known to improve sleep quality. It can reduce symptoms of OSA. Try to get your exercise in the sunlight.

Establish a Healthy Sleep Routine
Some measures you can take are staying away from electronic screens for a couple of hours before bedtime, eating by 8.00 pm, meditation, prayer, lowering the temperature, blocking light and noise.

Get a Good Mattress
Your mattress should enable proper spinal alignment. It is important to test the mattress, as body weight is a factor in mattress comfort.

Maintain a Healthy Diet
Take steps to get a balanced diet. Cut out high glycemic foods, simple carbs, and fats. Unhealthy diets have been seen to decrease one’s ability to sink into a deep sleep.

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