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July 12, 2011
In Today's Issue
- 1 Quick Technique To Burn More Fat
- Study: Sleep Loss Cuts Testosterone In Men...
- Overweight? Shocking Proof that it may not be your fault
1 Quick Technique To Burn More Fat
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Study: Sleep Loss Cuts Testosterone In Men...
Dear Reader,
Burning the candle at both ends with late nights and early mornings, along with the busy pulse of our modern, 24/7 world often keeps us from getting the rest we need. A new study appearing in the June 1, 2011 issue of the Journal of the American Medical Association finds that missing out on sleep may have another, unintended consequence - dramatic reductions in testosterone levels. Just a week of sleep loss brought a drop in hormone levels of up to 15% in a sample of healthy young men.
For the study, the researchers compared testosterone levels in ten healthy male
(average age 24) recruits from the University of Chicago campus. The potential
subjects passed a battery of tests to screen for endocrine or psychiatric problems
or sleep disorders.
After a week or normal sleep (eight hours at home), the subjects
got three nights of ten hour sleep, followed by eight nights of five hour sleep
in a sleep lab. During the sleep sessions their blood was sampled every 15-30
minutes on the last day of each stage of the experiment.
Testosterone levels went down by 10 to 15% after the week of loss sleep compared to the rested states. This drop in hormone was also associated with a loss of vigor and a change in mood according to the subjects.
Low levels of testosterone cannot only affect sexual behavior; it can also have a negative impact on the overall health of a man's body. He might experience low energy, fatigue and poor concentration in addition to no (or low) sex drive.
This hormone is also important in building muscle mass/strength and bone density. The levels naturally go down as a man gets older - at age 40 and over, by about 1% to 2% each year.
Experts believe that about 15% of adults in the U.S. get five hours (or less) of sleep each night. That means these poor souls struggle through their days exhausted, being less productive, less sharp and energetic, more prone to outbursts of temper or frustration.
This work suggests that prolonged sleep loss can have a negative impact on
important hormones, as well as overall well-being.
So what to do?
We've talked before about how important sleep is to your overall well-being. But adults vary a lot in how much sleep they need to feel rested, and your sleep needs change over a lifetime. The NIH (National Institute of Health) suggests from 7 to 9 hours of sleep a night is enough for most healthy adults.
To find the right amount of sleep for you, plan ahead and let yourself to sleep
in, waking naturally. Use this number of hours as a guide to what you need to
get most nights.
Once you know how much sleep you need, here are some tips to help you get it.
1) Keep your bedtime the same, even on weekends, vacations and holidays and get up at the same time of day, every day.
Continues below...
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Study: Sleep Loss Cuts Testosterone In Men... Continued...
2) Nap if you need to make up sleep, rather than sleeping in.
A daytime nap is less likely to disturb your sleep wake cycle. Take your nap
in the early afternoon, and keep it to 30 minutes, no longer.
3) Fight early evening drowsiness with something mildly stimulating,
doing dishes, calling a friend, making lunches, setting out things you'll need
for the morning.
4) Make your bedroom quiet, dark, cool and comfortable - a sleep
haven and do
nothing
else in bed but sleep.
5) Follow a routine to wind down... shut off the TV, power down
the handheld devices and do something relaxing like take a bath, listen to soothing
music or do some easy stretches.
By getting the rest your body needs, even the young and healthy can benefit and
are more likely to stay healthy, sharp and ready for anything.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
P.S: There's a knock at the door. You peak through the curtains... a neighbor you weren't expecting.
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Sources:
http://men.webmd.com/news/20110603/sleep-loss-may-lower-testosterone?src=RSS_PUBLIC
Helpguide.org how to sleep better:
http://www.helpguide.org/life/sleep_tips.htm
MedicineNet info on sleep:
http://www.medicinenet.com/sleep/article.htm
National Sleep Foundation, sleep facts and information:
http://www.sleepfoundation.org/
WebMD info on testosterone:
http://men.webmd.com/testosterone-15738
Leproult, R. Journal of the American Medical Association, June 1, 2011:
http://jama.ama-assn.org/content/305/21/2173.extract=
News release, May 31, 2011, University of Chicago Medical Center:
http://www.uchospitals.edu/news/2011/20110531-sleep.html
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