By Elena Voropay 

Millions of people are in a bad mood and likely to pig out because they don't get enough sleep, a new poll says. If you find yourself making more mistakes, being impatient and blow up at your kids when we miss a proper night of shut-eye, you are proving the findings of American National Sleep Foundation.

Most of those polled revealed an increased appetite that led to overeating - and, in some cases, obesity. People said they are sleeping an average of 6.9 hours on weeknights and 7.5 hours on weekends. Adults living in the West are more likely to get eight hours or more sleep on a weekday than those in the Midwest, South and Northeast. Those who got fewer than six hours of sleep on weekdays are twice as likely to describe themselves as stressed or sad.

Sleep and Weight Gain

And if you wonder where all the extra kilos come from, don't look anywhere further than your bedroom. New studies have shown that losing sleep can raise levels of hormones linked with appetite and eating behaviour.

The researchers report in the journal Public Library of Science: Medicine that people who consistently slept less than five fours a night had significant differences in the hormones leptin and ghrelin as compared with people who slept an average of eight hours a night. Leptin is produced by fat cells. Low levels of it are a signal of starvation and a need for a bigger appetite. Ghrelin, meanwhile, is produced by the stomach and is an appetite stimulant--the more ghrelin you have, the more you want to eat. The study subjects suffering a lack of sleep had 16 percent less leptin and nearly 15 percent more ghrelin than those who were well rested did." The young men in the study also tended to eat more sweet and starchy foods when sleep was cut short: The sleep-deprived men chose lollies, cookies and cake over fruit, vegetables or dairy products.

In another study, people who slept only four hours a night for two nights had an 18% reduction in leptin, a hormone that tells the brain there is no need for more food, and a 28% increase in ghrelin, which triggers hunger.

In other results:

* More than half surveyed said they experience symptoms of insomnia a few nights a week or more.

* Thirty-seven percent said they snore frequently.

* One in 10 experience pauses in breathing while sleeping.

The solution to the problem? More sleep, the foundation says. And the last word of wisdom comes from world-reknowned site of Dr. Mercola.

• Listen to White Noise or Relaxation CDs. Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.

• Avoid before-bed snacks, particularly grains and sugars. This will raise blood sugar and inhibit sleep. Later, when blood sugar drops too low (hypoglycemia), you might wake up and not be able to fall back asleep.

• Sleep in complete darkness or as close as possible. When light hits the eyes, it disrupts the circadian rhythm of the pineal gland and production of melatonin and seratonin. There also should be as little light in the bathroom as possible if you get up in the middle of the night.

• No TV right before bed. Even better, get the TV out of the bedroom or even out of the house, completely. It is too stimulating to the brain and it will take longer to fall asleep. Also disruptive of pineal gland function for the same reason as above.

• Wear socks to bed. Due to the fact that they have the poorest circulation, the feet often feel cold before the rest of the body. A study has shown that this reduces night wakings

• Read something spiritual or religious. This will help to relax. Don't read anything stimulating, such as a mystery or suspense novel, as this may have the opposite effect. In addition, if you are really enjoying a suspenseful book, you might wind up unintentionally reading for hours, instead of going to sleep.

• Avoid using loud alarm clocks. It is very stressful on the body to be awoken suddenly. If you are regularly getting enough sleep, they should be unnecessary.

• Journaling. If you often lay in bed with your mind racing, it might be helpful keep a journal and write down your thoughts before bed. Personally, I have been doing this for 15 years, but prefer to do it in the morning when my brain is functioning at its peak and my coritsol levels are high

• Melatonin and its precursors. If behavioral changes do not work, it may be possible to improve sleep by supplementing with the hormone melatonin. However, I would exercise extreme caution in using it, and only as a last resort, as it is a powerful hormone. Ideally it is best to increase levels naturally with exposure to bright sunlight in the daytime (along with full spectrum fluorescent bulbs in the winter) and absolute complete darkness at night. One should get blackout drapes so no light is coming in from the outside. One can also use one of melatonin's precursors, L-tryptophan or 5-hydroxytryptophan (5-HTP). L-tryptophan is the safest and my preference, but must be obtained by prescription only. However, don't be afraid or intimidated by its prescription status. It is just a simple amino acid.

• Get to bed as early as possible. Our systems, particularly the adrenals, do a majority of their recharging or recovering during the hours of 11PM and 1AM. In addition, your gallbladder dumps toxins during this same period. If you are awake, the toxins back up into the liver which then secondarily back up into your entire system and cause further disruption of your health. Prior to the widespread use of electricity, people would go to bed shortly after sundown, as most animals do, and which nature intended for humans as well.

• Check your bedroom for electro-magnetic fields (EMFs). These can disrupt the pineal gland and the production of melatonin and seratonin, and may have other negative effects as well. To purchase a gauss meter to measure EMFs try Cutcat at 800-497-9516. They have a model for around $40. One doctor even recommends that people pull their circuit breaker before bed to kill all power in the house (Dr. Herbert Ross, author of "Sleep Disorders").

• Keep the temperature in the bedroom no higher than 70 degrees F. Many people keep their homes and particularly the upstairs bedrooms too hot.

• Eat a high-protein snack several hours before bed. This can provide the L-tryptophan need to produce melatonin and serotonin.

• Also eat a small piece of fruit. This can help the tryptophan cross the blood-brain barrier.

• Reduce or avoid as many drugs as possible. Many medications, both prescription and over-the-counter may have effects on sleep. In most cases, the condition, which caused the drugs to be taken in the first place, can be addressed by following the guidelines elsewhere on this web site.

• Avoid caffeine. A recent study showed that in some people, caffeine is not metabolized efficiently and therefore they can feel the effects long after consuming it. So an afternoon cup of coffee (or even tea) will keep some people from falling asleep. Also, some medications, particularly diet pills contain caffeine.

• Alarm clocks and other electrical devices. If these devices must be used, keep them as far away from the bed as possible, preferably at least 3 feet.

• Avoid alcohol. Although alcohol will make people drowsy, the effect is short lived and people will often wake up several hours later, unable to fall back asleep. Alcohol will also keep you from falling into the deeper stages of sleep, where the body does most of its healing.

• Lose weight. Being overweight can increase the risk of sleep apnea, which will prevent a restful nights sleep. CLICK HERE for my diet recommendations.

• Avoid foods that you may be sensitive to. This is particularly true for dairy and wheat products, as they may have effect on sleep, such as causing apnea, excess congestion, gastrointestinal upset, and gas, among others.

• Don't drink any fluids within 2 hours of going to bed. This will reduce the likelihood of needing to get up and go to the bathroom or at least minimize the frequency.

• Take a hot bath, shower or sauna before bed. When body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep,

• Remove the clock from view. It will only add to your worry when constantly staring at it... 2 AM...3 AM... 4:30 AM...

• Keep Your Bed For Sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and to think of the bed as a place to sleep.

• If you are menopausal or perimenopausal, get checked out by a good natural medicine physician. The hormonal changes at this time may cause problems if not properly addressed.

• Don't Change Your Bedtime. You should go to bed, and wake up, at the same times each day, even on the weekends. This will help your body to get into a sleep rhythm and make it easier to fall asleep and get up in the morning.

• Get Daily Exercise for at least 30 minutes everyday can help you fall asleep. However, don't exercise too close to bedtime or it may keep you awake. Try exercising in the morning, afternoon or early evening instead.