If weight loss is your resolution for a year and you are already on a diet, then sleep is another area that you need to focus on. Yes, you read it right. Sleep can affect your weight management, if this is not done correctly.
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A good amount of sleep is just as important as diet and exercise. However, not many people today get enough sleep. People today are more stressed because of work, and for this reason, many people today sleep less than six hours at night. People who do everything and stick to their diets, but still face the problem of losing weight, then insufficient sleep may be the cause. Here are some reasons why sleeping properly can help you lose weight.
1. Inadequate sleep can lead to weight gain.
Poor sleep is directly related to higher body mass index and obesity. The requirement of sleep for different people is different. It was found that people who get less than seven hours of sleep, change in their weight. Studies have shown that sleep for several hours caused obesity in 55 percent of adults. Weight gain can also worsen sleep disorders.
2. Proper sleep can help reduce appetite.
People who enjoy a healthy sleep for six hours have a normal appetite. The connection between sleep and appetite depends on the hormones of hunger, ghrelin and leptin. Ghrelin levels are high when you have an empty stomach and are low when you have already eaten. Leptin, on the other hand, is responsible for suppressing hunger and gives a signal of "fullness" to the brain.
If your body has enough sleep, your body will make more leptin and less ghrelin. It makes you feel full. Another hormone, cortisol, is also directly related to getting enough sleep. This is a type of stress hormone and may increase if you are not sleeping enough.
3. Sleep helps to fight cravings.
Your brain does not work properly if you are not sleeping enough. It is difficult to resist unhealthy food and choose decisively. Lack of sleep is responsible for the fact that the anterior lobe of the brain is dull. This, in turn, affects decision making and self-control. Therefore, if you get enough sleep every night, it will be easier for you to resist a tempting bowl of ice cream and increase self-control. It will be easier to choose healthy foods for high-calorie foods rich in carbohydrates and fats.
4. A good night’s sleep can help reduce calorie intake.
People who get adequate sleep tend to consume fewer calories. The increase in calorie intake is directly related to the increase in appetite and the choice of unhealthy foods. Another reason for the increase in calorie intake is related to the period of time when you are awake and wasting food. Watching TV or spending time on a laptop and eating unhealthy snacks can lead to this. Inadequate sleep can also contribute to your ability to choose a larger portion of the food you eat.
5. Blissful sleep can help increase your resting metabolism.
The rest level of metabolism (RMR) means the speed at which your body burns calories while it is at rest. It differs from person to person and is influenced by many factors: height, weight, age and gender. If the body does not have enough sleep, RMR is lowered.
6. Adequate sleep helps in increasing physical activity.
If a person is deprived of sleep, the body will remain inactive, and you will be less prone to training.
Even if you are motivated to exercise, you get tired easily during your workout.
Therefore, if you get enough sleep, it will help you improve performance.
You will be able to work for a longer period, and fatigue levels will also decrease.
7. Good sleep helps in preventing insulin resistance.
We all know how stress can lead to serious illnesses such as diabetes. When a person does not get the required amount of sleep and is under stress, they can develop insulin resistance.
Insulin is a hormone that helps in the movement of sugar from the blood into the cells of the body for energy. But if the cells in the body become resistant to insulin, the sugar will remain in the blood, and the pancreas, in turn, produces more insulin. Insulin in excess increases your hunger and allows the body to store calories as a fat layer. Thus, it will affect your weight, and also make you a type 2 diabetic.
How can you sleep better?
Today we all experience stressful lives. We work all day, and at night we stay in front of a laptop or mobile screens and continue to work. This greatly affects our sleep.
You can always enjoy a blissful dream just by adopting these simple habits.
- Better not to take the phone or laptop on the bed. Turn off the phone and computer at least an hour before bedtime.
- The bedroom should give a peaceful atmosphere, not a stressful atmosphere. Keep a relaxed atmosphere in the bedroom and avoid using any electronics or gadgets.
- Creating a proper schedule and observing it helps to organize the awakening and sleep time.
- How to avoid heavy food for dinner helps to sleep better.
- Turning off the lights in the bedroom helps the body release the hormone melatonin, which helps sleep. While the lights prevent the release of this hormone.
- Doing something that eases the mind and body helps to sleep. Instead of finishing work in an office, it is better to do something else, such as meditating, sleeping, or taking a warm bath. It helps to relax the body.
Proper nutrition and exercise regularly is not enough. Getting adequate sleep is just as important as other things for weight management. Lack of sleep directly affects how our food is taken in by our body. This increases our appetite and upsets the size of portions of dishes. The temptation for unhealthy snacks increases and affects weight gain. So it is better to develop healthy sleep habits and better weight management.
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