Dr. Susan Biali

When it comes to losing weight, most people find it hard to change the eating (and exercise) behaviors that got them into trouble in the first place. 

Did you know that the amount that you sleep can have a direct effect on whether you're a healthy weight, or significantly overweight?  Do you know the miminum hours of sleep that you need to give yourself the best chance at succeeding with your (ideally healthy and enjoyable, please!) weight loss program?

According to an article by sleep expert Dr. Charles L. Samuels, which I clipped a while ago from the Canadian Journal of Diagnosis (I've been meaning to share this with you for quite some time), we humans used to sleep an average of 9 hours a night in the early 1900's.  Today, the average night's sleep is only 7 hours a night.  I've often wondered why I seem to need 8-9 hours, ideally - looks like it might actually be normal for our bodies. 

According to Dr. Samuels, we need 7-8 hours just to be able to function "normally" in the daytime.  Oops!  I only got 6 last night; I stayed up late because I'd gotten 9 hours the night before.  I'm a night owl, and seem to think that after a major sleep-a-thon I can get away with less the next night, but I'm actually really sabotaging my health, mood and productivity by doing that.

Did you know that being a "night owl" can actually make you more likely to suffer from Seasonal Affective Disorder?  And if you develop SAD, you will likely experience food cravings for carbohydrates that can actually account for the phenomenon of "winter weight gain".  Yikes!  So, if you're a night owl, going to bed earlier will not only help protect your good mood in winter, but will also protect you from gaining those extra pounds.

Also, chronically limiting your sleep is directly linked to weight gain.  If you only sleep 6 hours a night, you're almost 25% more likely to be obese (not just overweight, but obese) than someone who's getting 8 hours a night.  Which person do you want to be?

Dr. Samuels gave some tips for peple struggling with losing weight:

• get 7-8 hours of sleep every night, and catch up on "sleep debt" on the weekends
• eat a big breakfast, eat a lesser lunch, and eat lightly at dinner.  Eat more protein with breakfast, and continue to make sure you get enough protein throughout the day, as it will help suppress your appetite
• walk 30 minutes a day, 5 days a week

Does that sound easy or what?   Much more enjoyable (and sustainable) than some of those crazy, complex diet plans that are out there.  Now stop reading this, and get to bed!

Susan Biali, MD is an internationally recognized wellness expert, life coach, speaker, author and flamenco dancer, dedicated to helping people balance their lives and live their dreams.  Dr. Biali has appeared on MSNBC and The Good Life Network, as well as in Self, Fitness, and Hello! magazines, and is the medical commentator for the Canadian national television program The Daily.  She speaks nationally and internationally, and regularly appears in newspaper, radio, television and internet media across North America.  Dr. Biali, who has an additional degree in Dietetics (nutrition), is also an expert for HealthyCanada.com. She is the author of the upcoming book Your Prescription for Life! Seven Steps to Extraordinary Health& Happiness. www.susanbiali.com

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Comments (9)

14-01-2009 05:10

time of bed

does it matter what time you go to bed as long as you get a minimum of 8 hrs?  
For example, can I go to bed at 2am and rise at 11am without any problems? 
 
thanks

Written by christine

14-01-2009 05:16

Best to get to bed early!

Hi Christine - thanks for taking the time to read my blog, and for a great question. According to the expert in the article that I quoted, it's best to go to bed earlier rather than later. Apparently, people who go to bed later ("night owls") are more prone to develop the brain chemical imbalance called "seasonal affective disorder", which can increase your appetite and make you crave carbohydrates. As an additional note, I'm not an expert in Traditional Chinese Medicine but I've heard repeatedly that TCM practitioners claim that the hours of sleep before midnight are much more healing than the hours of sleep after midnight, e.g. the body rests more deeply. I'm a night owl, and constantly work to try to get to bed earlier!

Written by Dr. Susan Biali

03-03-2009 04:52

I can't seem to get in my bed and fall a

I am 12 years old, but I am not overweight. I usually go to bed at around 10:30 or 11 pm. I do crave things like potato chips and popcorn right before I go to bed. I wake up at around 6:30 am for school, but I feel tired; I seemingly can't go to bed any earlier than this. I don't have depression, and I get all A's in school. I don't have any diagnosed diseases, and my dad is a doctor, so he would know if I did. Do you know why this is?

Written by Christina

03-03-2009 05:01

I can't seem to get in my bed and fall a

Hi Christina, thanks very much for your comment. You sound like a very intelligent 12 year old! First, that blog post was really written for adults - growing kids/teens generally need more sleep than adults do, so 7.5-8 hours may very well not be enough for you. Like many adults, you may simply have gotten into the habit of being a "night owl", going to bed later than you really should be. Have you talked to your dad the doctor about your sleep problems? You probably should have your parents take you to your own doctor or paediatrician as well, to talk about this. It's really important, particularly at your age, that you get enough sleep. FYI, I just published an article on this site with some tips to improve sleep: click on the link at the end of this comment, to read it. All the best and good luck! Susan Improve Your Sleep - article

Written by Dr. Susan Biali

09-03-2009 22:02

"Night Owl"

So...I'm not exactly sure how to define myself...but basically I've been staying up until about 3-6am every day for the past 3 years...and I don't get sick often (twice a year is a regular)...and I have full on energy when I wake up around 10-2. I honestly don't believe it matters what time of the day you go to sleep...but...I could be wrong

Written by Kenneth

09-03-2009 22:11

re:"Night Owl"

Hi Kenneth, 
Thanks very much for taking the time to let us know about your experience. It sounds like you're getting 7-8 hours of sleep a night, which is the basic amount the body needs. That's good, and is much better than going to bed so late and then getting up early. People's body clocks can be reset to go to bed and wake up at different times, and some people are natural "night owls". However, some research has shown that with respect to certain health issues (for example, seasonal affective disorder, as mentioned in my blog post, and possibly the speed of aging), it may be more beneficial to re-set your clock to go to bed earlier. I heard Oprah's Dr.Oz say the other day, in a speech on health, that late night computer use can suppress melatonin secretion by the pineal gland, which means you produce less growth hormone (and age faster) when you do eventually go to bed. If in general you're experiencing great health and have lots of energy, and your night owl schedule doesn't affect your life in any negative way, it's probably not a big deal.

Written by Dr. Susan Biali

09-07-2009 00:40

re:"Night Owl"

Hey Susan, I love your website! I recently joined the gym but I'm one of those late night owls who is often awake till 1-2am writing, reading etc.  
 
Been trying to get to bed earlier each day but never manage more than 7 hours ... and I know my body craves more, more, more.  
 
Do you have an article for insomniacs? Even when I get to bed at a decent time, my mind won't quit till the wee hours and after reading this article I'm even more determined to get my share of shut eye! 
 
Tia Singh  
 
 

Written by Tia Singh

08-05-2010 10:47

hypnosis for losing weight

Great idea this, it very instructive for me. I never comment on those blogs, even when the content is great..

Written by hypnosis for losing weight

07-09-2010 21:01

sleep and lose weight

Thanks for the great post! There have always been the misconception that less sleep can help people get thinner. Thanks for giving shedding some light on this. I have also read that sleep deprivation may cause weight gain because it affects how our bodies process and store carbohydrates. Are these the only reasons why people gain weight when deprived of sleep? 
Thanks again for the enlightening post.

Written by Colon Cleansing

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