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Recent scientific studies have linked chronic lack of sleep with obesity.  Scientists have known for a long time that there is a link between obesity and many other health issues such as heart disease, diabetes, stroke, osteoarthritis, gout, high blood pressure, abnormal cholesterol levels and many types of cancer including colon, breast and kidney among others.

According to the American Academy of Sleep Medicine children needs lots of sleep;

  • Infants 3 - 11 months need 14 to 15 hours daily
  • Toddlers need 12 to 14 hours daily
  • Preschoolers need 11 to 13 hours daily
  • School-age children need 10 to 11 hours daily (That includes teens!)

It is commonly believed that you can make up for your sleep on the weekends, but this is simply not the true.  In fact, this interrupts the body's normal sleep-wake cycle and is not considered good "Sleep Hygiene."

By the way, for adults, 'chronic sleep debt' is defined as sleeping between 4 and 7 hours each night and sleeping less than that is classified as 'acute sleep deficit.  If you experience a sleep problem please discuss this with your doctor. You need to stay awake, alert and healthy to take care of your children!

Here is what the recent scientific studies show;

Lack of sleep…

  • impairs regulation of glucose, which also increases hunger response.
  • stimulates the sympathetic nervous system and increases the body’s production of cortisol,  which increases food intake and fat accumulation.
  • lowers levels of the hormone leptin, which is directly responsible for the body's ability to feel satisfied with food.  Lower leptin levels will make a person feel hungrier and therefore eat more.
  • leads to high levels of ghrelin, a hormone which makes you feel hungry
  • makes you feel sleepy and drained which de-motivates you from doing much physical exercise
  • has been associated with depression, learning difficultly and memory loss. In adults this also leads to motor vehicle accidents, workplace and industrial accidents and elevated mortality rates
  • keeps you awake for more hours of the day to simply have more opportunities to snack!

Since 1960, the epidemic of sleep restriction has more than doubled in the US. One third of US adults now report chronic sleep deprivation.

So don't underestimate the healthy powers of getting enough sleep.

It will not only improve your health, but could lengthen your life and make you smarter. 

Pleasant Dreams,


JAGfit Transformation Coach

Thank you Jason for this important information! For more excellent advise on keeping adults fit and healthy, please visit Jason’s website.



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