Maximize Your Health and Weight Goals by Sleeping Well: Tips, Research, and Expert Advice

2023-12-20 02:44:45

Sleeping well is crucial for physical and mental health. Having an adequate sleep schedule allows people to revitalize themselves, maintain a positive mood, a stronger immune system and improve their concentration. On the contrary, lack of sleep can cause long-term health problems in different aspects.

According to an article published by the Center for Disease Control and Prevention, “lack of sleep can increase the risk of health problems, such as heart disease, high blood pressure and obesity,” they also add that “not sleeping “Enough can cause serious problems such as a lower quality of life, depression, and lack of ability to perform daily activities.”

Does sleeping little make you gain weight?

Lack of sleep can make people gain weight because the hormones that control appetite are seriously affected. In a publication by ‘Sleep Foundation’, Dr. Anis Rehman has indicated that lack of sleep can create a major hormonal imbalance in the body, which promotes overeating and weight gain. Likewise, he explains that when you do not get enough sleep, the production of leptin and ghrelin, hormones that regulate appetite, can generate a greater feeling of hunger.

In that sense, if a person does not sleep well, they may have less energy to carry out physical activities, which reduces the daily caloric expenditure that a person needs, that is, if a person maintains a diet similar to the one they had before modifying their diet. hours of sleep, you are likely to gain weight due to the imbalance between caloric intake and energy expenditure.

A study published by the National Library of Medicine explains that “sleep is an important modulator of neuroendocrine function and glucose metabolism, and sleep loss has been shown to produce metabolic and endocrine alterations, including decreased glucose tolerance.” glucose, decreased insulin sensitivity, increased nocturnal cortisol concentrations, and increased hunger and appetite.”

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Alternatives to improve sleep

According to a publication by Dr. Francisco Marín, member of the Spanish Society of Primary Care Physicians, these are some tips regarding weight control and sleep:

It is advisable to establish a regular sleeping schedule and not lose hours of sleep, this will prevent hunger attacks and perform better in your routines.

Avoid eating foods that do not allow you to sleep well (fats, spicy foods, sausages, sauces, etc.)

It is important to go to bed following having digested dinner, that is, you should have dinner at least two hours before going to sleep.

Finally, remember to consult with a professional if you experience chronic sleep problems that affect your rest hours.

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