Does Weight Loss Method Matter In Osa
With several options for losing weight, many OSA patients want to know which one is best for sleep apnea. Some of the best weight loss methods include:
- Dietary changes
- Medications
- Surgery
Doctors usually prescribe dietary and exercise interventions as a first-line treatment for obesity. Obese patients who are unlikely or unable to achieve adequate weight loss through behavior modifications may consider pharmacological or surgical interventions. There is evidence that behavioral modification is just as effective as certain weight-loss surgeries in improving OSA. Encouragingly, exercise alone can modestly improve the severity of OSA, even without significant weight loss.
Regardless of technique, OSA improvement is proportional to the amount of weight lost. Therefore, patients should discuss with their doctor which weight loss strategy is best-suited to their personal circumstances, overall health, and their OSA severity.
What Happens When We Sleep
Our internal body clock, called a circadian clock, tells us when we are ready to sleep. There are actually several circadian clocks in the body, found in the brain and other organs. They are triggered by cues such as daylight and darkness . These clocks can also be triggered by artificial bright light or stimulants like caffeine and alcohol that cause us to feel awake even if it is nighttime.
There are several phases of sleep our body experiences. They are classified as REM and non-REM sleep. We cycle repeatedly through these phases about 4-6 times throughout the night, and it is not uncommon to wake up briefly between cycles.
Non-REM sleep
Stage 1. You transition from being awake to a restful state.
Stage 2. You are in a light sleep state. Your breathing, heart rate, and muscle movements slow down. Brain activity also slows, and your body temperature drops.
Stage 3. You are in a deep sleep state. This stage often occurs early in the sleep cycle immediately following light sleep. Your heart rate and breathing are the slowest during this phase, and you are not easily awakened. Events of the day are processed and stored in your memory. A lack of deep sleep can leave one feeling tired in the morning even if achieving an adequate duration of sleep.
REM sleep
Why do we dream?
New Science Shows How Lack Of Melatonin Makes You Hungry And Fat
A new study shows that not having enough melatonin, your sleep hormone, messes with your hunger and satiety signals and leads to weight gain.
Melatonin is your main sleep hormone in a cocktail of hormones that your body releases to get you to sleep. Your pineal gland in your brain secretes melatonin in response to darkness. So, to find out what happens when you dont have melatonin, researchers removed the pineal gland in rats.
One group of rats received melatonin in their drinking water during the dark hours of a 24-hour period, and the other group didnt have melatonin at all. The researchers found that the rats that lacked melatonin:
Showed reduced leptin sensitivity
- Ate more
- Had more body fat
- Ate substantially more than the no-melatonin group after both groups fasted for 24 hours
Another study linked blue light exposure at night with weight gain in women, which could be related to melatonin production. When youre exposed to blue wavelengths, your body thinks its daytime and wont release melatonin.
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Its Intricately Linked To Circadian Rhythms
According to the National Sleep Foundation,2 melatonin is produced and released in a daily circadian rhythm the natural 24-hour cycle of light and darkness that helps to regulate the sleep-wake cycle that has been linked to weight loss. The gland in your brain that controls the production and release of melatonin is activated around sundown, when it begins to release the hormone into the bloodstream, helping to prepare your body for sleep. Melatonin levels rise sharply at around 9 p.m. and stay elevated for approximately 12 hours, until levels begin to drop to barely detectable daytime levels.
Is It A Hormone
Melatonin is a hormone. The pineal gland in the brain releases it in cycles. Production increases at night when the light outside starts to fade.
Melatonin acts as a chemical messenger. It tells other organs and tissues how to function. Melatonin signals to the body that it is time to go to sleep.
Melatonin is known as the sleep hormone. People with low melatonin levels may not sleep as well as those who have higher levels.
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Immediate Effects Of Sleep Deprivation
About one-third of American adults do not get enough sleep each night, according to the Centers for Disease Control and Prevention. Short sleep duration in adults is defined as less than 7 hours of sleep in 24 hours. About 40% of adults report unintentionally falling asleep during the day at least once a month, and up to 70 million Americans have chronic sleep problems. Because of the public health burden of poor sleep health, achieving sufficient sleep in children and adults was included as a goal in the Healthy People 2020 goals.
Sleep helps to process your thoughts from the day as well as store memories, so a lack of good-quality sleep can lead to difficulty focusing and thinking clearly. You may feel tired, irritable, or anxious during the day. Performance at work or school may suffer. Your reaction time may be slowed, increasing the risk of driving accidents.
In children, insufficient sleep can lead to attention and behavior problems or hyperactivity. In the elderly, lack of sleep may decrease focus and attention, leading to a greater risk of falls, bone fractures, and car accidents.
There are several reasons people may get insufficient sleep:
How To Use Melatonin
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Will Treating Sleep Apnea Help You Lose Weight
Evidence suggests that OSA patients who effectively manage their sleep apnea may find it easier to lose weight. In one study, ghrelin levels were higher in OSA patients than in people without OSA of the same body mass but fell to comparable levels after two days of using CPAP treatment.
Conflictingly, long-term use of CPAP, the most effective sleep apnea treatment, has been associated with weight gain in some studies. However, the reasons for this association are unclear, and more research is needed. Given the complexity of weight and sleep apnea treatment, overweight patients should not solely rely on CPAP therapy or apnea treatments as their sole means of weight control.
Reduce Stressors In Your Life
“Chronic stress could lead to poor sleep and weight gain, as your body is not functioning in the healthiest way,” says Avena. “Try finding ways to calm yourself down so your body is not inclined to stress eat or take part in unhealthy activities.”
Research has shown that regularly engaging in meditation practice may reduce your stress levels. One 2018 study showed that participating in just 13-minutes of meditation a day over the course of eight weeks improved participants’ mood and memory, enhanced attention, and decreased anxiety.
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What Is The Connection Between Melatonin And Weight Gain
The primary connection between melatonin and weight gain is that some studies have shown that melatonin may help to prevent weight gain. How this works isnt entirely understood, but it has been shown that melatonin may help lower risk factors for obesity and may also help prevent certain health conditions related to being overweight. Even with this evidence, melatonin is not commonly prescribed for weight gain.
Melatonin is naturally manufactured by the pineal gland in the brand. It is the hormone responsible for inducing sleep, and it is made in greater quantities in response to darkness. Supplement versions are sold and they are often taken in order to treat insomnia. Although melatonin is generally considered safe for most people, it is not recommended that consumers start taking it without consulting with a doctor.
Many of the studies performed linking melatonin and weight gain were originally done with rats. In these studies, it was noticed that melatonin helped to remove body fat. Later studies were done with human volunteers, and these results were still seen. Other health-boosting effects have also been linked with melatonin consumption. Participants taking this supplement noted a decrease in triglycerides, cholesterol, and blood sugar.
What Is The #1 Reason Someone May Be Gaining Weight Based On Their Sleep Schedule
“Gaining weight has been linked to lack of sleep, which is linked to a higher calorie intake,” says Avena. “Your internal clock is not aligned with your appetite and metabolism when food is consumed at odd hours.”
In addition, she adds that the duration in which you sleep can affect the production of two key, hunger-regulating hormones, ghrelin and leptin.
“Research has shown that sleep deprivation alters the production of leptin and ghrelin, regulate appetite and hunger,” she says. “Sleep deprivation has also been linked to growth hormone deficiency and elevated levels of cortisolboth of these increases have been linked to obesity.”
Not to mention, those who get less sleep are less likely to exercise, Avena explains, which can also contribute to weight gain. Those who are routinely sleep-deprived are also more likely to choose foods that aren’t as healthy and high in calories when hunger strikes.
There are four ways you can improve your sleep and help you keep your weight in check.
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Which Medications Cause Weight Gain
While there are many medications that can cause weight gain, the biggest culprits are the eight medication classes listed below.
Medication class is a term that healthcare providers use to group medications together when they either work similarly or treat the same condition. For example, statins, which treat high cholesterol, are a class that can include multiple drugs . But despite drugs in a class working similarly, they may differ on how well they work or what side effects they have, such as weight gain.
Is It Bad To Take Melatonin
Melatonin is a great method to control and adjust the cycle of body. However, some people argue that Melatonin is not competent as it disturbs the natural clock of body. Well, scientifically Melatonin is a fine approach for treating the insomnia, DSPS, sleep behaviour disorder etc. whether it is in the form of pill or other and is generally safe. But Melatonin actually disturbs the natural cycle of body and has several side effects, if taken for a long time like more than 2 years. Usually scientists and body experts believe that long term usage of Melatonin may have severe health problems such as High blood pressure.
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How Much Melatonin Should I Take And Can I Take It Every Night
Effective doses of melatonin for sleep are generally low, says Dr. Grandner. The literature suggests that between 0.5 mg and 3 mg is all it takes to have a significant biological effect, especially if taken in the early evening. The effects are essentially the same, no matter the dose, especially in this range. Taking a slightly higher dose closer to bedtime may also help, though there is less data on this. Higher doses are generally not recommended unless in special situations. If you take too much, you may find that it does not work, or at least it does not work any better than a low dose. You will often have more side effects, though, from headaches and nausea to dizziness and grogginess.
Taking Melatonin When Pregnant
Taking melatonin during pregnancy might help protect the babys brain against damage. However, there is not enough available evidence to confirm this benefit.
A 2016 review of studies did not find any evidence that taking melatonin during pregnancy has protective effects on a fetus.
When it comes to promoting sleep, melatonin may not be the best choice during pregnancy. It might interfere with the sleep cycles of the woman and the baby.
Although melatonin is safe overall, there is not enough research on its effects during pregnancy. Women who are pregnant or thinking about getting pregnant should talk to their doctor before taking this supplement.
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Obesity Hypoventilation Syndrome And Sleep Apnea
OSA frequently coexists in people with obesity hypoventilation syndrome . In OHS, excess weight puts pressure against a persons chest wall, compressing their lungs, and therefore interfering with their ability to take deep, well-paced breaths. Up to 90% of people with OHS also have sleep apnea, but not everyone with OSA has OHS. OHS risk is correlated to BMI, with prevalence rising to almost 50% in those whose BMI is greater than 50.
Like sleep apnea, OHS can cause high blood pressure and heart failure, and it can decrease oxygen while elevating carbon dioxide levels in the blood. Patients afflicted with both of these conditions have a significant risk of cardiovascular disease. Unfortunately, OSA patients with severe OHS have an increased risk of death.
The Impact Of Melatonin On Sleep And Weight
Apart from these direct impacts that melatonin tablets can have, there is also a correlation between a good nights sleep and a healthy weight, and melatonin can also potentially help you get that quality sleep.
If you are not sleeping well, that can make you more susceptible to stress, and vice-versa.
This stress makes it harder to stick to a new diet, or feel motivated to exercise .6
If you are sleep-deprived, you are also more likely to make impulsive food decisions. When you are tired during the day, you are more likely to want the instant energy boost of carbohydrates or the feel-better boost of sugar.7
We also know that restricted amounts of sleep , leads to people being more likely to develop obesity.
Regularly getting less sleep than you need is associated with increased levels of ghrelin, salt retention and inflammatory markers.
Ghrelin is the hunger hormone that increases your appetite. Less sleep can also lead to decreased levels of leptin and insulin sensitivity.8
Finally, studies have also shown that when you are sleep deprived, your eCB levels may increase and be amplified.9
Endocannabinoid, or eCB, is a neurotransmitter which is associated with making you crave foods that are really palatable. That could be junk food for instance, or carb-heavy foods.
Of course, sleep deficiencies are just one of many factors that can contribute to weight gain or difficulties losing weight.
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Warnings For Some Serious Health Conditions:
Welcome To The When Should I Take My Escitalopram
Escitalopram has no long-term side effects except for potential dependence and tolerance, which are not associated with addiction in this instance. A doctor will work with their patient to appropriately adjust their dose of escitalopram to help with dependence and tolerance over time and, at some point, may decide to switch their patient to a different antidepressant.
auto-receptors, which normally shut down endogenous 5-HT release in the presence of excess 5-HT – this desensitization may be necessary for the full clinical effect of SSRIs and may be responsible for their typically prolonged onset of action.
Both drugs carry risks and can cause side effects. The FDA requires the drugs labels to include a black box warning for an increased risk of suicide.
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Avoid Light When Sleeping
Melatonin is only produced in a relatively dark environment sunlight and indoor lighting prevent its release.11 Make sure you sleep in a comfortable, dark room, and protect yourself from outside light, such as bright porch lights. Also, try to avoid screen time whether TV, computer or phone for at least an hour before bed, as the blue light these devices emit can dramatically affect melatonin production and its release.12 Read these other sleep hygiene tips to get a better nights sleep tonight and avoid daytime drowsiness tomorrow.
Research from the American Academy of Sleep Medicine13 also shows that exposure to light during sleep may increase insulin resistance. In fact, the researchers found that just one night of light exposure had an adverse effect on measures of insulin resistance. While the researchers state that the impact they witnessed is acute, they say more research is needed to determine whether chronic exposure to light during sleep has long-term effects on metabolic function.