For those trying to lose weight, the amount of sleep and the quality of sleep are as important as diet and exercise. Unfortunately, many people don't get enough of these benefits because they don't get enough sleep.
Studies show that around 30% of adults sleep less than six hours a night. As a result of these studies, it is revealed that those who do not sleep enough have difficulty in losing weight.
Adequate sleep aids weight loss. Request "Does sleep disorder make you gain weight", "Why does insomnia make weight" Answers to your questions ...
Insomnia is a major risk factor for weight gain and obesity.
Insomniais linked to body mass index (BMI) and weight gain.
Every person's sleep needs vary, but in general, weight changes have been observed in studies of people sleeping less than seven hours a night.
A brief review found that short sleep increases the likelihood of obesity by 89% in children and 55% in adults.
Another study followed nearly sixty thousand non-obese nurses over those six years. At the end of the study, nurses who slept five hours a night were 15% more likely to be obese than those who slept at least seven hours a night.
While all of these studies are observational, weight gain has also been observed in experimental insomnia studies.
In one study, sixteen adults got only five hours of sleep over five nights. At the end of this study, the participants gained an average of 0,82 kg. Also, many sleep disorders, problems like sleep apnea, worsened with weight gain.
Insomnia is a vicious cycle that can be difficult to avoid. Insomnia causes weight gain, and weight gain causes further decrease in sleep quality.
Insomnia increases appetite
Many studies have stated that people who do not get enough sleep have an increased appetite. This is probably because sleep is two of the most important hunger hormones. ghrelin ve leptin are the effects on.
Ghrelin is a hormone released in the stomach that signals hunger in the brain. Before eating, their levels are high; low when your stomach is empty and after eating.
Leptin is a hormone released from fat cells. It suppresses hunger and signals satiety to the brain.
When you don't get enough sleep, the body releases more ghrelin and less leptin, leaving you hungry and increasing appetite.
A study of over 1000 people found that short-term sleepers had 14.9% higher ghrelin levels and 15.5% less leptin than those who got adequate sleep. Body mass indexes of those who slept less were also higher.
In addition, when you do not get enough sleep, cortisol hormone rises higher. Cortisol is a stress hormone that can increase appetite.
Sleep helps make healthy choices
Insomnia changes the way the brain works. This makes it difficult to make healthy choices and resist unhealthy foods.
Insomnia dulls activity in the frontal lobe of the brain. The frontal lobe is the part that controls decision-making and self-control.
In addition, sleeping less means that the brain's reward centers will be stimulated more by food.
Therefore, after a bad sleep, a bowl of ice cream becomes more satisfying and you have a hard time controlling yourself.
In addition, studies have found that insomnia can increase susceptibility to foods high in calories, carbohydrates, and fat.
A study of twelve men observed the effects of insomnia on food intake.Participants slept just four hours, their calorie intake increased by 22%, and their fat intake doubled compared to those who slept eight hours.
Lack of sleep increases the number of calories you take
People who sleep less tend to consume more calories. In a study of twelve men, when participants slept for only four hours, they consumed an average of 559 more calories than when they slept for eight hours.
This increase in calorie intake may be due to increased appetite and food choices.
Also, some studies on insomnia have found that most of the excess calories are consumed as an after-dinner snack.
Insomnia can affect the ability to control portion sizes, resulting in increased calorie intake. This was found in a study of sixteen men.
Participants were allowed to sleep for eight hours or remained awake all night. In the morning, they completed a computer-based task where they had to choose the portion sizes of different foods.
Those who stayed awake all night chose larger portion sizes, hunger increased, and levels of the hunger hormone ghrelin were found to be high.
Insomnia slows down resting metabolic rate
Resting metabolic rate (RMR) is the number of calories the body burns at rest. It is affected by age, weight, height, gender and muscle mass.
Studies show that lack of sleep can lower your resting metabolic rate. In one study, fifteen men were kept awake for twenty-four hours.
Subsequently, the RMR was 5% lower than those with normal night sleep sleepers, and the post-meal metabolic rate was 20% lower.
Insomnia is also thought to cause muscle loss. Muscle burns more calories at rest than fat, so resting metabolism rates decrease when muscle is lost. A loss of 10 kg of muscle mass can lower the resting metabolic rate by about a hundred calories per day.
Sleep increases physical activity
Lack of sleep causes daytime fatigue, which reduces the desire to exercise. In addition, you will feel more tired during physical activity.
A study of fifteen men found that the amount and intensity of physical activity decreased when participants were sleep deprived. Quality and adequate sleep helps improve athletic performance.
In one study, college basketball players were asked to sleep for ten hours each night for five to seven weeks. Their movements accelerated, their reaction times and fatigue levels decreased.
Sleep helps prevent insulin resistance
Insomnia can cause your cells to become resistant to insulin. Insulin is a hormone that transfers sugar from the bloodstream to the body's cells for use as energy.
When cells become resistant to insulin, more sugar remains in the bloodstream and the body produces more insulin to compensate for this.
Too much insulin leaves you hungry and causes the body to store more calories as fat. Insulin resistance It is a precursor for both type 2 diabetes and weight gain.
In one study, eleven people were told to sleep for only four hours over six nights. After that, their body's ability to control sugar decreased by 40%.
How to Prevent Insomnia?
Do not consume caffeine at least four hours before bedtime. Caffeine is the biggest cause of insomnia in some people.
- Turn off cell phones, computers, televisions or other light-emitting devices as they stimulate the mind and do not allow you to fall asleep.
- Stop smoking. Like caffeine, nicotine is a natural stimulant and keeps you awake.
Excessive amounts of alcohol can also disrupt the sleep cycle.
- Eat a healthy diet throughout the day.
- Eat light meals in the evenings and nights. A heavy meal makes it difficult to fall asleep.
- Avoid sugar and sugary drinks, especially in the evening.
- Meditate or practice yoga.
- Establish a sleep routine and stick to it.
As a result;
In addition to eating and exercising correctly, a quality sleep is key to weight control and weight loss.Insomnia dramatically changes the way the body responds to food.
The situation can worsen and become a vicious circle. The less you sleep, the more weight you gain, the more weight you gain, the harder it will be to sleep.
Getting a healthy sleep habit helps the body to lose weight in a healthy way.
