“It really can become a vicious cycle,” says David Cohn, MD, Medical Director of the Sleep Center at Penn Medicine Princeton Medical Center. “The problem can begin with weight gain or it can begin with a sleep disorder. Either way, if you are experiencing symptoms of a sleep disorder, it is important to talk to your doctor and begin the process of getting back on track for better sleep and a healthier body.”
Adults need between seven and eight hours of undisrupted sleep. Not getting a full, restful night’s sleep can lead to weight gain for several reasons, including the fact that lack of sleep promotes poor eating choices, like overeating and an emphasis on high-fat foods. Additionally, a lack of energy can prevent you from getting proper exercise. Hormones can also be affected by a lack of sleep, reducing your ability to process nutrients and further sapping your energy.
Long-term reliance on some over-the-counter and prescription sleep aids can promote weight gain as well. If falling asleep is a problem, cognitive behavior therapy, which can teach relaxation techniques and help you change sleep-reducing thoughts and behaviors, has been shown to help many people.
Give Sleep a Chance
“It is important to give yourself the opportunity to get a full night’s sleep by going to bed early enough to get eight hours of sleep,” says Dr. Cohn, who is board certified in sleep medicine and pulmonary disease. “If you try that for two weeks and are either unsuccessful or are waking up tired, getting tired during the day, or snoring or gasping for breath during sleep, you should be evaluated for a sleep disorder.”
If a sleep disorder such as sleep apnea is diagnosed, once treatment is under way, it should become easier to work on weight reduction if weight loss is needed. Following weight loss and other lifestyle changes, some people can actually reverse their sleep disorders.
“For those who find traditional weight loss efforts are not successful, bariatric surgery may be an option. Bariatric surgery has been found to be extremely effective in resolving or significantly improving obstructive sleep apnea, leading to significantly improved sleep quality,” says Lisa Dobruskin, MD, FACS, Director of Metabolic & Bariatric Surgery, Penn Medicine Princeton Medical Center.
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Common signs of sleep problems include:
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