Have you noticed that when you are not asleep, not only are you tired the next day, but you also need to eat more often than usual? And when you are awake late at night, do you often see a “wolf hunger”? Perhaps you have noticed that when you have not slept calmly and normally, the foods you reach are mostly oily and high-calorie?
Why do you deal with sleep and the attractiveness to certain foods?
We do it because there is a very close connection between sleep and overweight.
How does weight loss affect?
A study in the United States, involving 20 volunteers, has found that insufficient sleep hours definitely lead to weight gain. The volunteers were divided into two groups, one group not being allowed to sleep more than 5 hours, and the other sleep was 7 – 8 hours. At the end of the study, all volunteers who slept for 5 hours increased their weight.
Scientists who conducted the study, however, emphasize that not the lack of sleep makes us lose weight, but the fact that when we are awake, our body needs “fuel” and simply reach for food rather than high-calorie, oily and unhealthy food .
The reduced duration of sleep disturbs the production of orexin – special substances that are responsible for metabolism and appetite. At the same time, it reduces the sensitivity to the hormone leptin, a hormone responsible for fatty tissue, which again leads to an increase in appetite. The results of this hormonal imbalance are weight gain, fatigue, mood swings, and more.
How many hours should you sleep?
According to research in anti-stress clinics, the optimal sleeping time is 7 hours, because during that time metabolic processes in the body are the most active and do not predispose to weight gain. If sleep is of a reduced duration (3 to 5 hours) this leads to fat accumulation.
In 2010, Canadian scientists conducted an experiment among 245 women who were keen to lose weight. During the experiment, the ladies required nothing but to keep a sleep log. In this diary, for a period of one year they should reflect the hours they spend in sleep. After the experiment, the results were impressive. Women who slept for 7 hours reduced their weight by an average of 2.5 – 3 kg and the ladies who did not sleep on their weight gain.
When do you have to go to bed?
This question is very relevant, as each person has his own biorhythm and the time at which he is going to sleep is different.
And yet … if you do not want to gain weight, it’s a good idea to create a bedtime mode at a certain time. According to experts from the fatalities, 22:00 is the best time to sleep if you want to lose weight. It is worth recalling that between 00:00 and 03:00 our body produces optimal amounts of the hormone somatotropin, which is responsible for maintaining youthful vision and growth, so it is right at that time to be in bed if You want to be beautiful and shining for a long time.
How do you get your body to get used to sleeping under a certain regime?
* Before going to bed, ventilate the room well;
* Take a warm bath with sea salt or your favorite aromatic salts;
* Play your nice music;
* Read one or two chapters of your favorite book;
* Walk before sleep;
* Have sex or something else that makes you happy and happy.
Low sleep duration, overweight and illness
Sleep disturbances and the accumulation of kilograms cause a number of illnesses, such as:
* Obstructive sleep apnea syndrome
This is one of the most dangerous diseases, as it is like a vicious circle. Insufficient sleeping hours lead to obesity, obesity leads to apnea, and already occurs, sleep apnea again leads to the development of obesity.
Treatment is difficult, but not impossible, but immediate weight loss is required. It is extremely important for people with sleep apnea to reduce their weight to interrupt the vicious circle of the disease.
It is recommended that patients with sleep apnea do not attempt to cope with the disease themselves, but turn to an anti-stress clinic or take advantage of the services of a weight loss center.
* Night meal syndrome
This is a disease that is basically a disorder of the body’s rhythm. Changes in metabolism lead to the appearance of insomnia, which is followed by midnight wolf hunger. People who suffer from this disease feed on everything they find at night in the refrigerator, and feel guilty in the morning and self-pity. The whole cycle of insomnia, midnight feast and the subsequent sense of guilt leads to obesity. The disease is treated with psychotherapy, with correction of biorhythms by putting the patient in an artificial sleep state in anti-stress clinics and others.
How does the female physique’s lack of sleep affect?
Unfortunately, the lack of enough sleep results not only in the accumulation of kilograms but also has a devastating effect on female beauty.
It is not enough that the ladies are more susceptible to obesity, but the lack of sleep makes them unattractive to others. In addition, a little sleep also affects the work of the brain, energy and concentration in women.
When women do not fall asleep, they get a pale, greyish and relaxed skin, dark circles under their eyes and a look that makes them look sick, sad and humiliating.
Factors that affect sleep in women
* Higher levels of stress – harder sleep
There is evidence that stress causes more damage to the female body than to the male. Increasing levels of stress results in increased levels of the hormone cortisol, which degrades the quality of sleep. In a normal situation, cortisol levels should be higher in the morning after awakening and be the lowest at night before falling asleep. When women are under stress, however, cortisol levels during the day and evening are high, which prevents normal sleep, and hence increases the ladies’ weight.
How to help?
If you are also physically and mentally stressed, and you can hardly fall asleep, you can help if you visit an antistress clinic where they will take care of getting rid of the stress and normalize your sleep.
* Greater brain activity – restless sleep
According to research conducted in the UK, women use their brains more actively than men and therefore need a longer recovery. The greater activity of the female brain is due to a greater variety of activities that ladies do during the day. This increases the fatigue of the psyche that needs to be restored in the deep phase of sleep. However, for a large number of women engaged in active activities, it is difficult to sleep as soon as they lie down, thinking about the different things they have to do the next day. This makes their sleep restless, torn and unhealthy.
How to handle it?
If you are overwhelmed by everyday tasks and you are spinning in bed at night, find a way to relax actively. If you can not “open” time at home alone, you can give yourself a short visit to an antistress clinic or clinic. So at the same time you will relax well, treat yourself, get rid of stress and lose a few pounds.
* Tired women burn fewer calories
Lack of sleep is directly related to weight gain in both men and women. Unlike women, however, high levels of testosterone in men “save” them somewhat from the consequences of lack of sleep and obesity.
Do you feel that you are gaining in kilograms and are nervous, angry and outrageous, leave the children in the care of the mate for at least one day a week and pamper yourself with a massage, beautifying therapy or something else you do not have time for, but you like it.
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If you want to restore your healthy sleep at home, try the following:
* Reduce the light before sleep, as light is one of the main regulators of sleep. When the light is strong in the room, it “enters” into the eye and the body stops producing melatonin, the body temperature remains elevated and prevents you from falling asleep.
* For dinner, choose foods and drinks that will not burden your stomach but which will suppress the feeling of hunger. Supp Proteins are not a very good solution for sleep problems, but you can eat more complex carbohydrates – a little potato, fruit or vegetable.
* Do not consume caffeinated beverages several hours before bedtime. Instead, drink a cup of tea without sugar or warm milk.
* Take vitamin D supplements. Several studies have shown that vitamin D can reduce insomnia and improve sleep. This is due to the fact that this part of the brain that is responsible for sleep contains a high concentration of vitamin D, and the absence of this vitamin causes sleep disturbance.
If you can not do it yourself?
Do not underestimate the relationship between sleep and overweight in any case. If you have a sleep problem and you can not handle it yourself, you can visit an antistress clinic where you will be able to get back to sleep deep and well again. And if you have already gained weight, because of lack of sleep, visiting a clinic will help you lose weight and at last you can sleep normally and healthy.