The more time you spend laying in bed asleep the fewer calories you burn and thus, the greater your risk for overweight and obesity.  Right?

That may seem logical but that is not what the research is showing.  In fact, a growing body of scientific literature suggests that sleep duration is inversely related to obesity.  That is, with increasing hours of sleep, obesity risk goes down.  To a point. 

What studies have found so far is that sleeping on average less than seven hours per night increases obesity risk.1 But sleep duration of longer than eight or nine hours per night may also slightly increase obesity risk.   So for now, it appears that the sleep sweet spot for reducing obesity risk is 7-8 hours per night.  Now, these data are from large studies that average information across many different people.  So scientists and health professionals know that within a large group, everyone’s personal sleep need will be slightly different. 

Nonetheless, given the obesity epidemic, the link between sleep duration and obesity is intriguing.  And because there is little harm (and potentially a great benefit in terms of health and safety) in recommending adequate sleep, public health campaigns are gearing up to remind Americans that  getting enough (but not too much) sleep is a healthy obesity prevention habit that goes hand in hand with healthy eating and active living.

Getting Your 7 to 8 Hours

Do you sleep for seven to eight hours a night?  Be honest.  If so, good for you.  Keep it up. 

If not, take a hard look at what prevents you getting enough sleep.  Here are tips from the National Sleep Foundation:

  • Establish consistent sleep and wake schedules, even on weekends
  • Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
    Exercise regularly during the day or at least a few hours before bedtime
  • Finish eating at least 2-3 hours before your regular bedtime
  • Avoid caffeine and alcohol products close to bedtime and give up smoking
    Create a sleep-conducive environment that is dark, quiet, comfortable and cool
  • Sleep on a comfortable mattress and pillows
  • Use your bedroom only for sleep and sex (keep "sleep stealers" out of the bedroom – avoid watching TV, using a computer or reading in bed)

For more information and helpful tips on healthy sleeping habits for people of all ages,

 


1 Patel JR.  Short sleep and obesity.  Obesity Reviews.  2009. 10(Suppl 2):61-68.