Today, the relationship between sleep and weight loss is well known. This is primarily due to the fact that sleep problems can lead to an increase in appetite, especially an increase in the desire to consume carbohydrates and high-calorie foods.
Simply put, a person tries to compensate for the lack of energy, which he did not receive during sleep, with high-calorie food. Thus, a person does not notice how he “eats” extra kilograms. According to clinical diabetologist Professor Eleanor Scott from the University of Leeds: “If you don’t sleep enough, it is known that you are more vulnerable emotionally, which means that you are more prone to impulsive eating behavior.”
Moreover, sleep plays an important role in the recovery of muscles and tissues after physical activity, so its lack can lead to fatigue and reduce the desire to lead an active lifestyle.
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Do we lose weight in our sleep and how much sleep is needed for this?
This is the second important factor that connects sleep and weight loss. Calorie consumption is difficult to calculate precisely, because it depends on many factors, such as: age, sex, metabolism, sleep duration, intensity of dreams, etc. But according to “Harvard Health Publishing”, people burn about 50 calories per hour while sleeping.
Calorie expenditure during sleep is associated with processes such as breathing, thermoregulation and metabolism. During sleep, the metabolism does not stop completely, but the calorie consumption is less because you are not eating during this time.
Proving a causal relationship between sleep, physical activity and weight correction is quite difficult. However, scientists from the University of California in Los Angeles conducted an experiment. For 12 weeks, two groups of people went through the same exercise and nutrition program, but one group had an additional behavioral module, a large part of which was sleep training. As a result, the group without the additional module lost an average of 1.3 kg of fat mass, while the participants with the additional module lost 2.3 kg.
Being overweight is not a sentence and there are many simple actions that are usually underestimated when trying to lose weight, but together with limiting the consumption of junk food and engaging in physical activity, they prove to be effective.
Sleep and weight loss: TOP 5 tips on how to improve the quality and duration of sleep
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Have dinner 2-3 hours before bedtime
According to the recommendations of gastroenterologists and nutritionists, it is optimal to have dinner 2-3 hours before bedtime. This is necessary in order not to overload the digestive system with products that take a long time to digest.
It is desirable that all food be light, rich in protein and low in fat and carbohydrates. It can be fermented milk products (kefir, natural yogurt or ryazhanka), or baked white meat, fish, seasonal vegetables.
Herbal teas (linden, mint, chamomile, etc.) have a beneficial effect on the nervous system and intestines. Peppermint tea, for example, will not only help to calm down, but also stimulate the metabolism and promote the decomposition of fat deposits.
Light physical activity
It can be a walk in the park, or stretching muscles at home – yoga, stretching, etc. Even short-term aerobic activity in the fresh air and light exercise can help relieve tension, reduce stress, and improve overall well-being throughout the night.
Regular physical exercises affect the quality of sleep and improve the deep stage of sleep, which is important for the recovery of the body.
Digital detox before bed
Put down all electronic devices at least half an hour before bed. There are several strong justifications for such a rule.
Firstly, bright light, mainly of a cold spectrum, as well as radiation from the TV, smartphone and other gadgets, suppress the body’s natural production of melatonin, and therefore have a negative effect on sleep. As everyone knows, melatonin is a hormone that regulates the sleep cycle, which is why it is not natively called the “sleep hormone” because of its key role in regulating sleep and influencing the body’s biorhythms.
Secondly, checking new messages, “scrolling” social networks and other information sources can cause stress or anxiety, which does not contribute to relaxation before sleep. Also, reading the news or other stimulating materials can cause active comprehension of what you read and make it difficult for you to fall asleep.
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Go to bed in a cool room
A cool room will help you fall asleep faster, the optimal temperature is 17-21C. During sleep, it is necessary to ensure the availability of fresh air in the room. A cool environment helps to prevent the body from overheating, helps to reduce the level of cortisol (stress hormone), and you will also burn more calories due to the increased heat release by the body.
By ensuring the optimal temperature in the bedroom, you maintain the quality of your sleep, allowing the body to recover during the night’s rest.
Stick to the schedule
It is necessary to fall asleep and wake up every day at the same time. A regular sleep and wakefulness routine is important for ensuring quality sleep and regulating body functions such as digestion, hormonal balance, and body temperature.
It is important to adhere to such a schedule not only during the working week, but also on weekends. Our body is an interconnected system and the “internal clock” regulates the release of various hormones. Violation of regularity of sleep can lead to an imbalance of hormones and affect the general state of health.
A regular bedtime routine, going to bed and waking up at the same time, is essential to maintain a healthy circadian rhythm and hormonal balance.
Fuente: espreso.tv
