It is generally accepted that a person cannot lose weight because they do not move much or eat too fatty or sugary foods. Of course, these are the two main reasons for weight gain. But there is a third — lack of sleep. The less a person sleeps, the more he drinks coffee and eats sweets — chocolate, sweets, confectionery, which give more energy and contribute to excess weight.
What does lack of sleep lead to?
Sleep for a person is the time when you need to completely disconnect from the worries and problems of the day, immerse yourself in a state of rest for 6–8 hours and “reboot” the nervous system. But with the modern rhythm of life, many people no longer dream about sleep, but about how to do everything. Work, study, meetings with friends, sports, leisure, hobbies — all this requires a lot of energy. To some, sleep seems like a waste of time, and they dream of emulating the few geniuses who slept little. For example, Napoleon slept 4 hours a day, Churchill — 5, and Margaret Thatcher had 2–4 hours.
However, most ordinary, not outstanding people, who try to sleep as little as possible, sooner or later run into serious problems. Lack of sleep leads to serious diseases such as:
- Depression and various types of neuroses;
- Diseases of the heart and blood vessels;
- Cold and flu.
In addition to health, the quality of a person’s life is also deteriorating — he becomes nervous, irritable, concentrates worse at work, and gradually loses productivity. The appearance also suffers — circles appear under the eyes, the condition of the skin and hair worsens, extra pounds appear.
The link between excess weight and lack of sleep
Why is being overweight the result of lack of sleep? The answer is simple: the less a person sleeps, the more energy he seeks to receive from various foods. For example, to wake up, you need to drink coffee and eat a chocolate bar, and to compensate for the lack of strength after work, you need to have a hearty dinner. So gradually there are extra pounds.
Why is there extra weight?
- As a result of lack of sleep, a person’s metabolism slows down;
- With a lack of sleep, the balance of hormones is disturbed, one of which is responsible for the onset of hunger, the other for a decrease in appetite;
- The cessation of the production of somatotropin hormone also contributes to the formation of excess fat;
- The lack of the hormone serotonin leads to the desire to eat sweets, which contributes to the appearance of extra pounds.
If a person is seriously thinking about losing weight, then the first thing to do is to adjust the daily routine and sleep more. You should properly plan your working time and prioritize in such a way that there is room for a good rest in a busy schedule.
How to change the daily routine for weight loss
As some scientific studies show, weight loss will be successful if a person sleeps 6–7 hours a day, while not forgetting the principles of proper nutrition and physical activity. But each person is individual — someone needs 8, and someone needs 5 hours to fully restore the body.
What recommendations should be followed:
- It is necessary to go to bed no later than 22.00–0.00;
- Do not eat 2–3 hours before bedtime;
- Take care of the quality of bed linen and the comfort of the bed;
- Wake up and fall asleep at the same time;
- Sleep in silence and darkness;
- Do not drink alcohol and tobacco before going to bed;
- It is undesirable to play sports before going to bed;
- Try not to think about the problems that bothered you during the day.
Weight loss will be successful if a person adheres to the principles of proper nutrition. With a good and proper sleep, the appetite wakes up in the morning, which means that the body is ready for a hearty breakfast. The more complete the breakfast, the less likely you are to overeat during the day.
Those who want to lose weight should also remember not only about adjusting the daily routine, but also about the habits that prevent them from falling asleep properly. Here is some of them:
- The habit of sleeping with lights on or near electronic devices. Light, like a glowing phone or TV screen, interferes with the production of melatonin;
- The habit of watching TV or playing on the computer before going to bed. This contributes to the emergence of unnecessary thoughts and interferes with sleep. Therefore, the sooner you turn them off, the better;
- The habit of wearing tight clothes interferes with the production of growth hormone. Therefore, it is better to sleep in loose clothes.
If a person wakes up alert and well-rested after 5 hours, then this time is enough for recovery. And if 10 hours are not enough, then this may indicate some discomfort, for example, too high or too low temperature in the room, an uncomfortable bed, or more serious problems, such as diseases of the nervous system or endocrine disorders.
In modern megacities, people do not sleep enough or not enough quality. This is due to the fast rhythm of life, the result of which is the desire to do as much as possible, and with the receipt of much larger amounts of information than 15–20 years ago. More time is spent on the road to the office, traffic jams, the time spent at work, the active use of computers and other electronic devices — all this does not contribute to a quality and meaningful rest. If we add to this the need for self-improvement — foreign language courses, attending business trainings or playing sports, as well as time for the family, then lack of sleep becomes a serious problem and leads not only to weight gain, but also to the emergence of chronic diseases.
Therefore, it is especially important for a person to sleep well and properly. When developing this useful habit, extra pounds will not appear or will gradually go away. If a person carefully listens to his body — eats right, exercises, observes the daily routine and sleeps enough, then he will be able to avoid serious health problems, improve relationships with others and be in harmony with himself.