People with obesity often have sleep disorders, including sleep apnea. Good sleep—and seeking care at MetroHealth—can help you lose weight and sleep better. If you have questions about how sleep and obesity are connected, talk to your primary care provider.
Contributed by: John Carter, MD | Sleep Medicine
If you’ve experienced obesity, you probably struggle to get quality sleep. Whether you’re uncomfortable laying down or you have sleep apnea, obesity and sleep are connected.
It’s what John Carter, MD, a Pulmonary, Sleep and Critical Care physician calls “the vicious cycle.”
“When we’re not sleeping well, our body is hijacked,” says Dr. Carter.
When you’re not sleeping well, your body produces less of a hormone (lectin) that tells your brain that you’re full. At the same time, it produces more of a hormone (ghrelin) that tells your brain that you’re hungry.
“Poor sleep changes the function of your brain,” says Dr. Carter. “And that makes you crave food that isn’t healthy.”
The hormonal changes cause weight gain, which, in turn, causes sleep disorders like sleep apnea—and generally less relaxing sleep. Sleep disorders are worse when sleeping on your back, and obesity can make side sleeping or sleeping on your stomach uncomfortable.
Sleep Apnea and Obesity
Sleep apnea is the most common sleep disorder in the United States, with at least 20% of all adults experiencing mild to severe sleep apnea.
Sleep apnea happens when your breathing during sleep is interrupted because of the throat narrowing—or closing. People with sleep apnea wake up often—sometimes up to 100 times in an hour. The drops in oxygen levels put stress on a person’s heart, increasing the risk of heart attack and stroke.
Obesity is a cause of sleep apnea. Increased fatty tissue throughout the body isn’t limited to one part of your body, and fat is stored in the soft tissue around your throat, causing your throat to narrow.
Finding Better Sleep
There are many things you can do to sleep better.
- Put sleep first: Quality sleep requires 7-9 hours per night. Going to bed at a regular time that allows for 7-9 hours of sleep is important.
- Prepare an hour before: Stop using screens close to your eyes one hour before sleep, since the light prevents you from producing melatonin naturally. And, if you’re trying to lose weight, make any necessary nighttime snack protein-rich and at least an hour before bedtime.
- Prepare your bedroom: Make your bedroom a screen-free zone. If you use your phone to set an alarm, put it across the room from you so you’re not tempted to use it in bed. Instead of using a television for white noise, purchase a white noise machine. Make your bedroom calm, dark, quiet and cool.
When you’re trying to lose weight, finding quality sleep is a 24-hour job.
That means eating small portions throughout the day so your hunger drive won’t take over at night, causing you to overeat before bed. Eating a large meal less than 2 hours before bed hurts your body’s ability to fall asleep—and your body is less able to process calories as the night goes on, causing spikes in blood sugar and fat storage.
MetroHealth: Here to Help
If you’ve tried the tips above but still have trouble with sleep and obesity, talk to your primary care provider. You may be referred to the MetroHealth Weight Loss Center or the Center for Sleep Medicine.
When you meet with a sleep provider, they’ll discuss your sleep history, perform a sleep evaluation and determine if more testing is appropriate. If it’s clear you’re experiencing sleep apnea, they’ll prescribe a sleep study to understand the best treatment plan.
If you’re ready to explore weight loss treatment, taking the first step is the hardest—and most important. Talk to your primary care provider to see if bariatric surgery is an option for you. If so, they can refer you to our Weight Loss Surgery team. For more information, visit metrohealth.org/weight-loss/bariatric-surgery.
