Lack of sleep and excess weight: is there a connection?

By Yraa #able, #activity, #add, #adjust, #adjusting, #ago, #alcohol, #alert, #amounts, #answer, #appear, #appearance, #asleep, #avoid, #away, #balance, #becomes, #bed, #bedtime, #being, #between, #blood, #Body, #busy, #cannot, #Care, #carefully, #chocolate, #chronic, #circles, #coffee, #cold, #comfort, #complete, #completely, #computer, #condition, #confectionery, #connection, #contribute, #contributes, #daily, #decrease, #depression, #desire, #developing, #devices, #discomfort, #diseases, #disorders, #down, #dream, #drink, #drinks, #due, #each, #eat, #eats, #electronic, #energy, #enough, #especially, #everything, #example, #excess, #exercises, #extra, #Eyes, #fall, #falling, #family, #fast, #fat, #fatty, #few, #followed, #foods, #foreign, #forgetting, #formation, #fully, #gain, #give, #go, #going, #Good, #gradually, #Growth, #habit, #habits, #had, #hair, #he, #health, #heart, #hearty, #here, #high, #himself, #his, #however, #hunger, #hypertension, #improve, #improvement, #indicate, #individual, #information, #lack, #larger, #later, #lead, #leads, #less, #Light, #lights, #likely, #little, #longer, #lose, #loses, #losing, #loss, #lot, #low, #may, #melatonin, #modern, #move, #much, #needs, #nervous, #nutrition, #off, #office, #onset, #ordinary, #others, #overweight, #people, #physical, #physical activity, #plan, #play, #pounds, #prevent, #principles, #problems, #production, #proper, #properly, #quality, #ready, #reasons, #receive, #recovery, #remember, #requires, #responsible, #rest, #restore, #result, #rhythm, #right, #room, #run, #schedule, #scientific, #screen, #seems, #self, #serious, #serotonin, #show, #simple, #Skin, #sleep, #Sleeping, #sleeps, #slept, #slows, #some, #someone, #spent, #strength, #studies, #study, #successful, #sweets, #system, #take, #temperature, #therefore, #thing, #think, #thinking, #third, #those, #too, #try, #turn, #two, #Types, #under, #undesirable, #unnecessary, #useful, #various, #vessels, #wake, #want, #waste, #way, #weight, #while, #who, #why, #will, #working, #worse

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;
    Hypertension;
    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

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

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.

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ai generated, network, digital
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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.

By Yraa

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