>> THANK YOU.
>> A GOOD NIGHT'S SLEEP IS OFTEN
HARD TO COME BY BUT A STUDY
SHEDS LIGHT HOW EIGHT-AND-A-HALF
HOURS OF SHUT EYE BENEFITS OUR
HEALTH.
THE DIFFERENCE BETWEEN TWO EXTRA
HOURS OF SLEEP COULD REDUCE
CALORIC INTAKE BY 270 CALORIES
PER DAY AND IT COULD BE
TREATMENT FOR OBESITY ACCORDING
TO A JAMA INTERNAL MEDICINE
STUDY FROM THE UNIVERSITY OF
CHICAGO AND UNIVERSITY OF
WISCONSIN MADISON AND JOINING US
IS ONE OF THE AUTHORS, Dr.
ESRA TASALI DIRECTOR OF THE
SLEEP CENTER AT THE UNIVERSITY
OF CHICAGO MEDICINE.
THANK YOU FOR JOINING US.
IF YOU COULD, HIGHLIGHT THE
PRIMARY RESULTS AND FINDINGS OF
YOUR STUDY WHAT DID YOU FIND
ABOUT THE HEALTH BENEFITS OF
GETTING EIGHT TO
EIGHT-AND-A-HALF HOURS OF SLEEP.
IN OUR STUDY WE FOUND THAT
GETTING SUFFICIENT SLEEP LOWERS
THE NUMBER OF CALORIES YOU EAT
BY ON AVERAGE 270 CALORIES A
DAY.
WHICH HAS IMPORTANT IMPLICATIONS
FOR WEIGHT MAINTENANCE PROGRAMS,
WEIGHT LOSS PROGRAMS.
>> AND HAVE YOU FOUND UNDERLYING
SCIENTIFIC REASON WHY IS THAT
MIGHT BE THAT MORE SLEEP IS
CONNECTED TO CONSUMING LESS
CALORIES?
>> WE DID NOT NECESSARILY
EXAMINE MECHANISMS IN OUR STUDY.
IT WAS A REAL-LIFE STUDY AT
PEOPLE'S HOMES.
BUT WHAT WE KNOW FROM PRIOR
RESEARCH THAT IT'S IMPORTANT TO
REMEMBER IT'S NOT JUST ABOUT
SPENDING MORE TIME IN BED AND
HAVING LESS TIME TO EAT.
IT'S ALSO ABOUT BEING FULLY
RESTED MAKING YOU FEEL LESS
HUNGRY EATEDING LESS CALORIES
THEREFORE HAVING LESS RISK FOR
WEIGHT GAIN.
>> COPING WITH THAT SLEEP
DEPRIVATION BY EATING MORE.
DESCRIBE THE METHODOLOGY HOW YOU
DID THIS AND HOW YOU WERE ABLE
TO ALTER THE SLEEP PATTERNS OF
80 PATIENTS?
>> WE STUDIED ADULTS WHO WERE
OVERWEIGHT.
THEY WERE GETTING LESS THAN
SIX-AND-A-HALF HOURS OF SLEEP
PER NIGHT.
BELOW THE RECOMMENDED EIGHT
HOURS.
WE EXTENDED THE TIME THAT THEY
SPEND IN BED BY WHAT WE CALL A
PERSONALIZED SLEEP HYGIENE
COUNSELING SESSION.
WE WENT THROUGH THEIR BEDTIME
ROUTINE.
IT WAS ONE-HOUR FACE-TO-FACE
INTERVIEW.
WE REVIEWED THEIR SOCIAL
OBLIGATIONS, WORK SCHEDULES,
FAMILY MEMBERS, THEIR PETS, ALL
THEIR SOCIAL NEEDS AND WE TRIED
TO ADD EXTRA SLEEP WHEREVER WE
CAN AROUND THE BEDTIME.
AND MOST PEOPLE THINK THAT IT'S
NOT AN EASY TASK IT'S NOT AS
HARD AS PEOPLE THINK.
DOING SMALL ADJUSTMENTS FOR
BEDTIME ROUTINE OR AROUND THE
WAKE UP TIME CAN PROVIDE EXTRA
SLEEP ON A DAILY SCHEDULE.
>> DURING THE PERSONAL SLEEP
HYGIENE COUNSELING SESSIONS,
WHAT ARE THE MOST COMMON TIPS
THAT YOU GIVE TO PEOPLE TO
IMPROVE THEIR SLEEP HYGIENE?
>> THE MOST EFFECTIVE
INTERVENTION IN OUR SLEEP
HYGIENE PROGRAM WAS LIMITING
ELECTRONICS AROUND BEDTIME.
TRYING TO STAY AWAY FROM SOCIAL
MEDIA, OR VIDEO GAMING OR
RESPONDING TO TEXT MESSAGES.
THIS WAS THE MOST EFFECTIVE
INTERVENTION.
BUT BESIDES THAT, CERTAINLY PART
OF THE SLEEP HYGIENE COMPONENTS
INCLUDE LIMITING THE EXPOSURE TO
LIGHT, LIMITING STIMULATING
ACTIVITIES.
RELYING ON RELAXING ACTIVITIES
SUCH AS READING A HARD COVERED
BOOK OR DOING SOME EXERCISE
DURING THE DAY.
>> BEYOND THIS CONNECTION TO
OBESITY YOU'RE FINDING HOW
IMPORTANT IS EIGHT HOURS OF
SLEEP EIGHT-AND-A-HALF HOURS OF
SLEEP TO OUR OVERALL HEALTH OR
THIS MYTH THAT SOME FOLKS CAN
GET BY ON FOUR TO FIVE HOURS AND
BE FINE.
IS THAT A MYTH?
>> THE RECOMMENDED MINIMUM
NUMBER OF SLEEP FOR ADULT
POPULATION IS SEVEN HOURS.
I THINK THE FIVE-HOUR FOR ME BY
EVIDENCE FOR NOW, IS A MYTH.
THERE COULD BE EXCEPTIONS BUT
GENERALLY SPEAKING THE
RECOMMENDED MINIMUM AMOUNT OF
SLEEP IS SEVEN HOURS, SEVEN TO
NINE HOURS FOR ADULTS.
AND I WANT PEOPLE TO ALSO
UNDERSTAND THAT SLEEP IS NOT
JUST FOR YOUR BRAIN FOR FEELING
ALERT THE NEXT DAY ON YOUR
COGNITIVE FUNCTION BUT ALSO FOR
THE REST OF YOUR BODY AND OUR
STUDY SPEAKS FOR THAT.
IN ANYWAY IT IS SLEEP IS
BENEFICIAL FOR EVERY CELL IN
YOUR BODY.
FOR YOUR METABOLISM.
FOR YOUR BLOOD SUGARS, YOUR
BLOOD PRESSURE ET CETERA.
>> HOW CONNECTED DO YOU THINK
LACK OF SLEEP IS TO HEALTH
PROBLEMS IN AMERICA LIKE
OBESITY?
LIKE HEART DISEASE?
>> IT IS HIGHLY CONNECTED.
INSUFFICIENT SLEEP HAS BEEN
SHOWN IN LARGE EPIDEMIOLOGY
STUDIES TO INCREASE
CARDIOVASCULAR DISEASE RISK.
METABOLIC DISEASE RISK,
PARTICULARLY DIABETES AND EVEN
CARDIOVASCULAR MORBIDITY AND
MORTALITY.
AND THERE IS A PARALLEL BETWEEN
THE OBESITY EPIDEMIC THAT
OCCURRED OVER THE PAST SEVERAL
DECADES AND OUR SLEEP
DEPRIVATION HAPPENING AT THE
SAME TIME.
SO I THINK THAT WE'RE ALWAYS
PREACHING ABOUT DIET AND
EXERCISE.
BUT SLEEP GETTING SUFFICIENT
SLEEP COULD BE A THIRD PILLAR TO
HEALTHY LIFESTYLE BEHAVIORS.
>> ABSOLUTELY A HUGE COMPONENT