Effects of Sleep on Body Weight and Diet - Term Paper Example

EFFECTS OF SLEEP ON BODY WEIGHT AND DIET by Student’s Name Course’s Name Professor’s Name University’s Name City, State Date of submission Effects of Sleep on Body Weight and Diet Lay Summary Sleep is necessary for human health. Health experts recommend rest to be of the accepted quality and sufficient period in human life since it influences the general wellbeing and attainment of overall health (Spaeth, Dinges and Goel, 2013). Sleep is a major factor in human physical and mental health, however substantial evidence from laboratory animals and humans suggest that there exist a link between sleep, diet, and weight. The recommended sleep time in adolescents between the ages of 14-17 varies from 8 to 10 hours per night (Markwald et al., 2013). According to policies and surveillance, sleep is of profound interest to researchers in studying the individual's sleep duration. Insufficient sleep is associated with adverse effects on people health and body weight, for instance, threats to academic success, cardiovascular diseases, obesity, and safety (St-Onge et al., 2011). The write-up focuses on the effects of sleep on weight and diet. Background Sleep problems and weight gain in the adolescence is an emerging public health issue. Sleep is associated with energy imbalance in the body hence associated to the obesity that is experienced by most people. The current rate of alarming increase in overweight and obesity issues are linked to less sleep or deprivation. Children face obesity in their earlier stages of life and then tracked to their late ages at the adulthood (Spaeth, Dinges and Goel, 2013). Genetically, obesity is associated with individuals who are related. However, recent research underpins the growing weight gain to the environmental factors and issues such as less sleep. U.S surveys show that there is a decline in sleep duration reported in the last 50 years by a margin of 2-3 hours particularly among adolescence. People deprived of their sleep suffer decreasing burning of body calories and are too tired to exercise thus affect the weight change equation. It is evident that the individuals who do not get enough sleep may take in more calories because they are awake longer thus are exposed much to food (Markwald et al., 2013). Sleep deprivation disrupts the balance of essential hormones that regulate appetite; therefore, individuals experiencing this may be hungrier than those who get enough sleep (Psychology Today, 2017). Healthy or sufficient sleep needs appropriate time and particular period set, quality, and the duration are of the essence. The absence of disturbance during sleep helps to reduce sleep deprivation; the adolescents experience this (Markwald et al., 2013). However, lack of sleep expresses to a standout health dangers in young people, for whom incessant rest misfortune has turned into a norm. Additionally, obesity has been associated with the sleep disordered breathing in a study on the clinical samples (Magee and Hale, 2012). It is notable that insomnia (difficulty in initiation and maintenance of sleep) has been a subject of less concern about the BMI in different studies but has been associated with BMI among young females. According to studies on sleep, physiology youths have a time delay of up to 2 h yet they need to wake up ahead of schedule to go to class. Societal chores limit the measure of sleep that young people get on school weeknights (Spaeth, Dinges and Goel, 2013). Youths have additionally demonstrated an extreme decrease in rest length over the previous decades compared to younger children or grown-ups (St-Onge et al., 2011). A study shows that information on 690,747 kids and young people from 20 nations demonstrated a mainstream decline of 0.75 min/night/year in rest length in the course of the most recent 100 years, with the best rate of decrease in rest happening for youths and on school days. This data is critical and can educate future meditations for enhancing sleep tendencies for young people, for example, postponing the beginning of their schooling (Markwald et al., 2013). Deficient rest as a conceivable reason for the growth in weight and obesity has gotten significant consideration in the media and scientific writing over the previous decade. The study demonstrating adjustments in appetite hormones after sleep deprivation in young grown-ups is an example of recent research done. Some reviews have attempted to clarify the short sleep-obesity relationship by exhibiting consequences for eating and screen time practices that accompany lack of rest. Later reports have sought to intercede on sleep and test if upgrades in it can decidedly affect wellbeing results. Moreover, study proof recommends that rest be considered more important by the public health community and in our general public, given as much consideration and assets as eating and physical activities (Psychology Today, 2017). Besides, the interconnections among sleep, inactive behavior, physical action, and diet are examined. It is worth noting for individuals to comprehend the significance of including sleep in the push for good health altogether (St-Onge et al., 2011). Such experiences as deficient rest, lack of sleep and short sleep duration, are utilized interchangeably in this paper as non-exclusive engaging terms. The emerging issues in this research are; gender effects of sleep duration and obesity, analysis of sleep duration on different days and use of prospective design. The concentration of this article is on effects on sleep and its relationship with weight gain and diet. Despite the fact that the paper is, for the most part, adapted towards youngsters, the vast majority of the substance positively applies to the overall public (Spaeth, Dinges and Goel, 2013). The present commitment goes well past a combination of available reviews on the subject with conceivable systems and incorporates common sense suggestions for health experts and general public health approaches (Magee and Hale, 2012). In summary, this article seeks to lay out the chain between sleep and obesity in adolescence and adult population. Furthermore, it outlines few instances where less sleep is associated with too much weight (Spaeth, Dinges and Goel, 2013). Research question What are the effects of sleep on weight and diet among the adolescence? Aim Examine the effects of sleep on weight and diet. The study explores the relationship that exists between sleep, eating, and weight patterns by analyzing the body mass index (BMI) status. Hypothesis Students that have a lack of sleep have weight problems and bad eating habits. High adherence to energy-rich food low in fiber content and rich with fats predispose young adults to an increase in the body mass index. The issue calls for the adoption of policies that enhance healthy eating and wellbeing in adolescence and children. Methods This research study was on a study population using online questionnaires and observation. The results analysis uses Pearson’s test method to find the correlation between sleep hours and BMI. The parameters examined were; sleep variables, Body mass index (BMI), and Insomnia. Individuals were studied on bedtime and the time they rise in hours and minutes at intervals then reported separately for weekdays and weekends. To get the time they spend in bed, researchers subtracted bedtime from rising time and indicated in hours and minutes with five minutes intervals (Markwald et al., 2013). The results were recorded as ‘non-compensated group,’ which shows the category of adolescence with both weekday and weekend sleep duration of more than 5 hours, and the ‘compensated group’ as the children with day sleep length of more than 5 hours but a weekend rest period of more than 5 hours. These signified the adolescence use weekends to catch up on their sleep (Spaeth, Dinges and Goel, 2013). On the other hand, asking participants to give their response on the days their experience problems in initiating and maintaining sleep did insomnia. BMI was reached by use of Pearson’s Test through the calculation of the self-reported weight in kilograms divided by squared height (m2). The results were in categories of weight gain or loss, gender and age of the participants (Markwald et al., 2013). Adolescence faces different issues that contribute to behavioral sleep deprivation; they include modern technologies associated with excessive light exposures and overstimulation, consumption of drugs, physical environmental aspects for example noise and least preference dedicated to sleep in the society (Spaeth, Dinges and Goel, 2013). Among the factors that to be solved are excessive homework at school, extracurricular activities part-time employment, social engagements, and lack of rules by the parents or guardians during bedtimes. The decrease in the sleep time among adolescence results due to the constant delay to get to bed but regular time in waking up (Magee and Hale, 2012). The compensation is schedule to weekends to catch up on the sleep deficit; however, not often met. The major contributor to sleep deprivation is early school start times (Ness-Abramof, 2011). Deferring school start times is a powerful remedy to the unending lack of sleep and has an extensive variety of potential advantages to understudies as to physical and emotional wellness, security and scholarly accomplishment (Psychology Today, 2017). The most alarming increase in weight gain among children all through to adulthood is associated with the energy balance linked to sleep. Insufficient sleep has been associated with changing the occurrence of hormones that regulate appetite in the body (Ness-Abramof, 2011). During the energy balance ratio in the body, people consume more calories and burn off it with physical energy (Psychology Today, 2017). Hormones in the body released by Adipocytes into the bloodstream signal enough fat content. Leptin hormone acts as natural appetite suppressor while ghrelin is a sign of hunger in the stomach. Less sleep lowers the level of leptin and heightens the level of ghrelin hormone thus promoting the need for more food (Preedy and Watson, 2010). The circadian signals followed by human shows that there is an increase in fat content when people tend to sleep less and eat more in particular season, particularly in summer. Scientifically, some genes regulate sleep, walking and fat deposits and are all controlled by the circadian clock (Psychology Today, 2017). In a study, scientists silenced the clock gene in mice through genetic engineering; the mice did not put on weight on a high-calorie diet contrasted with the control. The glucose and lipid metabolic pathways were upset (Markwald et al., 2013). The genetically engineered mice did not store fat in similar amounts. Thus shows the control of hormones in weight (Magee and Hale, 2012). There are recent publications on systemic surveys and meta-examinations looking at the longitudinal relationship between sleep duration and resulting weight gain and obesity. Ruan et al. detailed that compared with children/adolescence having the longest sleep term; those with the most deprived sleep had bigger body mass gain. They likewise demonstrated that with each one h/day increase in sleep period, the annual body mass index gain lessened by 0.05 kg/m2 (Markwald et al., 2013). A quarter percent longitudinal studies incorporated into this examination, including 56,584 children and adolescents with an average 3.4-year follow-up period (Ness-Abramof, 2011). Fatima et al. additionally investigated the next relationship between short sleep length and overweight/obesity in 24,821 youngsters and teenagers. They observed that members sleeping for short length had double the danger of creating overweight/obesity contrasted with those sleeping for a long time (Preedy and Watson, 2010). These discoveries are additionally by the precise survey distributed by Magee and Hale in 2012 demonstrating an active connection between short time of rest and resulting weight gain in youngsters and teenagers (Magee and Hale, 2012). Limitation Ethics Ethical consideration on the issue of weight is worth noting in the aspect of research. Among these matters are; psychological consequences including fears, concerns, stigmatization, discrimination and disregard of the social and cultural values; disrespect of peoples’ privacy, infringement of personal rights on the choices regarding lifestyle among others (Preedy and Watson, 2010). Whether to air the issues pertaining the weight in research has remained a subject of contention due to the ethical constraints (Ness-Abramof, 2011). Application of moral code of ethics with the four ethical issues – informed consent, counselor wellness, confidentiality and guide awareness- help to solve the emerging problems pertaining ethics in weight (Preedy and Watson, 2010). Feasibility The study subjects were a representative of the whole population. However, the approximate number of the study subjects was too low to depict a larger population. Significant numbers of individuals are needed to achieve relevant and reasonable information to represent the vast population adequately (Spaeth, Dinges and Goel, 2013). Another limitation of the study is the admission of questionnaires to acquire information from the target population. Surveys application is slow and hectic since they require more time and money to be administered and for answering answered (Markwald et al., 2013). The distribution and collection of the questionnaires demand a lot of resources and time throughout the date of the project. Additionally, there is a limitation of the school resources from the students hence challenging to get results (Ness-Abramof, 2011). In conclusion, there this study has shown that there is a link between sleep, body weight, and diet. Sleep is a critical component of health advancement and is required for physical and emotional wellness (St-Onge et al., 2011). In general, it is trusted that knowledge of people in general and health care experts on benefits of health through sleep will change in the coming years. References Magee, L. and Hale, L. (2012). Longitudinal associations between sleep duration and subsequent weight gain: A systematic review. Sleep Medicine Reviews, 16(3), pp.231-241. Markwald, R.R., Melanson, E.L., Smith, M.R., Higgins, J., Perreault, L., Eckel, R.H. and Wright, K.P., 2013. Impact of insufficient sleep on total daily energy expenditure, food intake, and weight gain. Proceedings of the National Academy of Sciences, 110(14), pp.5695-5700. Nagai, M., Tomata, Y., Watanabe, T., Kakizaki, M. and Tsuji, I. (2013). Association between sleep duration, weight gain, and obesity for long period. Sleep Medicine, 14(2), pp.206-210. Nedeltcheva, A.V., Kilkus, J.M., Imperial, J., Schoeller, D.A. and Penev, P.D., 2010. Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of internal medicine, 153(7), pp.435-441. Preedy, V. and Watson, R. (2010). Handbook of disease burdens and quality of life measures. 1st ed. New York: Springer. Psychology Today. (2017). Sleep, Eating, Weight and Health. [online] Available at: https://www.psychologytoday.com/blog/sleepless-in-america/201308/sleep-eating-weight-and-health [Accessed 26 Mar. 2017]. Spaeth, A.M., Dinges, D.F. and Goel, N., 2013. Effects of experimental sleep restriction on weight gain, caloric intake, and meal timing in healthy adults. Sleep, 36(7), pp.981-990. St-Onge, M.P., Roberts, A.L., Chen, J., Kelleman, M., O'Keeffe, M., RoyChoudhury, A. and Jones, P.J., 2011. Short sleep duration increases energy intakes but does not change energy expenditure in normal-weight individuals. The American journal of clinical nutrition, 94(2), pp.410-416. Read More