Want to sleep better? If you’re overweight, here’s a new way to snooze faster–go on a diet. New research reported by the American Heart Association reveals that obese people who went on a low calorie diet were less likely to suffer from sleep apnea, a condition that often leads to restless, poor-quality sleep.
Though not as well known insomnia, sleep apnea can have devastating effects on a person’s sleep schedule, preventing people from breathing normally during a normal late-night snooze. Left untreated, sleep apnea can also lead to more severe health conditions, such as stroke, high blood pressure, and heart failure.
It’s estimated that 18 million Americans currently suffer from this condition.
“This study suggests that in obese patients with obstructive sleep apnea, moderate energy restriction can reduce not only body fat but also the severity of obstructive sleep apnea,” says Marcia R. Klein, M.D., Ph.D., an adjunct professor in the Department of Applied Nutrition at Rio de Janeiro State University and co-author of the study. “So moderate energy restriction in these patients has the potential to reduce cardiovascular risk.”
In the study, Klein and other researchers recruited 21 obese people between the ages of 20 to 55 who had a history of sleep apnea–a condition that commonly affects the obese. Testing out a theory about calorie restriction, Klein split them into two groups and had one group reduce their caloric intake by 800 calories. The other group ate as many calories as they wanted. Then, for the next 16 weeks, researchers observed how well they slept while on each diet plan.
By the end of the study, they found that those who went on the restrictive diet ended up losing more weight–that wasn’t surprising. But what surprised researchers was how well this weight loss improved their ability to get uninterrupted sleep. In many cases, many of them had fewer pauses in breathing while they slept.
They also had lower high blood pressure, notes Klein.
“Losing weight was most likely the key to all the benefits observed in the calorie-restricted group,” says Klein. “A greater reduction in systolic blood pressure can be explained, at least partially, by the reduction in body weight that was associated with reduction in obstructive sleep apnea severity and sympathetic nervous system activity.”
What You Should Do
If you’re having trouble falling asleep–especially if it’s due to sleep apnea–then dozing off earlier may be as simple as limiting your caloric intake. There’s no need to slash 800 calories from your diet to cure your sleep woes, however–simply losing weight by staying active and eating fewer processed foods can make huge changes in the way you sleep. Health experts also recommend increasing your protein intake to stave off hunger pangs and keep your metabolism high.
Readers: What are your tips for getting more sleep?
Sources:
Study: Eating 800 Fewer Calories Stops Sleep Apnea, High Blood Pressure – ScienceDaily.com
Restricting Calories May Improve Sleep Apnea, Blood Presusre in Obese People – Heart.org
About The Author: Zero to Hero Fitness
Our mission at Zero to Hero Fitness is to help you to finally lose the weight and keep it off, strengthen your body and mind, and experience naturally high levels of energy throughout the day. We believe everyone, regardless of your past or current struggles with your health or fitness, can greatly improve on your existing condition and live life in your best body possible.