images9It's that magical weekend everyone waits for, Memorial Day Weekend! This means pools are opening up, boats are being taken out of storage and put on the lake, and everyone is getting ready to enjoy the coming warm weather! I myself will be spending today working in the ER. But tomorrow will be spent by the pool celebrating my brothers recent graduation with family and friends. I can not wait! But before I get my weekend off and running I wanted to share the study of the week and a short mobility circuit you can use after a long day at the office to mitigate the effects of sitting way to much.

Okay I wrote a post not to long ago talking about how terrible sitting and looking at a computer can make someone feel and move. It stiffens and shortens your hip flexors, promotes a rounded upper back, and a excessive forward head posture in addition to a number of other contraindications. I don't often have to deal with such problems as I work in a gym and rarely spend a lot of time sitting, plus I train on a daily basis. But sense starting a new job in the ER at the local hospital I have been exposed to the evil that chairs and computers do. I wrote more about my feelings on this here.

But as I know many people have to deal with sitting and staring at a computer on a daily basis I wanted to share with everyone a quick mobility circuit I have been doing after each long shift in the ER. It helps restore mobility in the affected areas. It will do wonders for how you feel and perform. The below video is the mobility circuit I performed on thursday night after working an 11am to 11pm shift. It took me all of 20 minutes to complete and it was worth every minute. Please give it a try. It requires minimal space and equipment. I mean if I can find space in my 900 square foot apartment I am sure everyone else can too.

http://www.youtube.com/watch?v=slosf33P0KM

Just a side note please forgive my dog who runs in and out of the picture a few times. He thinks he is quite the guard dog. And forgive the poor lighting I didn't want to turn on too many lights in the apartment while my lady was sleeping. I hope you find this helpful.

Now to the point of today's post. The study of the week. We are looking at the effects of moderate sleep deprivation on certain metabolic and endocrine markers. Sleep is something most of us don't get enough of as is, but this study shows that even small amounts of sleep deprivation can cause changes that might harm you overall health. Enjoy!

Title

Effects of Three Weeks of Mild Sleep Restriction Implemented in the Home Environment on Multiple Metabolic and Endocrine Markers in Healthy Young Men

by Robertson, Russell-Jones, Umpleby and Dijk

Published in 2013 in Metabolism Clinical and Experimental

Introduction

Surfacing evidence is demonstrating that sleep deprivation and sleep disruption of an individual's circadian rhythm can in fact influence the onset of obesity, metabolic syndrome, type II diabetes mellitus, glucose intolerance, and hypertension through a multitude of mechanisms, both proven and proposed. But establishing a strong connection between dysfunctional circadian rhythms and sleep duration has been difficult to establish due to the inherent difficulties of sleep related studies. In addition studies looking at effects of sleep deprivation have used excessive amounts of sleep deprivation that have no implication for the everyday person's level of sleep deprivation. Researchers in this study wished to investigate the effects of a more moderate sleep deprivation on healthy individuals with normal weight to more accurately reflect the sleep deprivation and effects experienced by the everyday person.

Methods and Materials

Researchers goal was to wee whether 1.5 hours of sleep deprivatin wold reduce insulin sensitivity and alter circulating levels of leptin. 19 healthy male students between the age of 20-30 years old who were not engaged in shift work and had not traveled beyond two time zones in the last two months. The subject's habitual sleep patterns were assessed using actigraphy and sleep dairy information over a two week period. Subjects were then randomly placed into two different groups. One group was subjected to 1.5 hour sleep deprivation over a 3 week period, while the other was allowed to sleep for their normal length of time. The subjects insulin sensitivity was assessed before, during and after the 3 week intervention using a hyperinsulinaemic euglycaemic clamp.

Results

Researchers reported there was a significant effect on normal sleep duration as a result of the 3-week sleep deprivation intervention. As was intended by the design of the study.

In the sleep restriction group, researchers reported insulin sensitivity initially decreased, but then recovered to baseline levels. But no change was observed in the control group.

Leptin concentrations stayed close to baseline in the first 2 weeks of the intervention, but then fell significantly lower than baseline. No changes were observed in the control group.

In the sleep deprived group, bodyweight fell below baseline in weeks 1 and 2, but significantly increased in week 3. No changes were observed in the control group.

Conclusion

Researchers concluded that moderate levels of sleep deprivation, even at 1.5 hours, can lead to changes in bodyweight and leptin circulation levels. But noted that effect on insulin sensitivity is transient at best.

Take Away

This study tells us that even a small amount of sleep deprivation can moderately impact leptin concentration levels. Leptin is a hormone that suppresses appetite. Sleep deprivation in moderate amounts lasting longer than a couple weeks can lower leptin concentration therefore increasing an individual's level of appetite. This could possibly lead to overeating and weight gain. Just another wonderful reason to make sure and get adequate sleep.

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