For those trying to lose weight, the amount and quality of sleep is just 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 about 30% of adults get less than 30 hours of sleep per night. These studies have shown that people who don’t get enough sleep have a harder time losing weight.
Adequate sleep can help you lose weight. Referral Answers to the questions Does Sleep Disorder Make You Gain Weight? And Why Insomnia Causes Weight Gain … Insomnia is a major risk factor for weight gain and obesity.
Insomnia is associated with body mass index (BMI) and weight gain.
Everyone’s sleep needs vary, but weight changes have been observed in studies of people who typically get less than two hours of sleep per night.
A short review found that short sleep increases the risk of obesity in children by 89% and in adults by 55%.
Another study followed nearly 15 million obese nurses over a period of 15 years. At the end of the study, nurses who slept three hours a night were five percent more likely to be obese than nurses who slept more than two hours a day.
Although all these studies are observational, weight gain was also observed in experimental insomnia studies.
In one study, 0,82 adults slept only eight hours per night. At the end of this study, the participants had gained an average of three kilograms. Also, many sleep disorders, such as sleep apnea, worsened with weight gain.
Insomnia increases appetite
Many studies show that people who don’t get enough sleep have an increased appetite. This is probably because sleep is two of the most important hunger hormones. Ghrelin ve leptin effect.
Ghrelin is a hormone secreted by the stomach that indicates hunger in the brain. Their levels are high before eating. Low on an empty stomach and after a meal.
Leptin is a hormone released by fat cells. It suppresses hunger and informs the brain of satiety.
When you don’t get enough sleep, your body releases more ghrelin and leptin, which makes you hungry and increases your appetite.
A study of more than 1000 people found that short-term sleepers had 14.9% higher ghrelin levels and 15.5% less leptin than those getting adequate sleep. Those who slept less also had a higher body mass index.
Also, not getting enough sleep leads to higher cortisol hormones. Cortisol is a stress hormone that can increase appetite.
Sleep helps you make healthy choices
Insomnia changes the way the brain works. This makes it difficult to make healthy choices and resist unhealthy foods.
Insomnia slows down the activity of the frontal lobe of the brain. The frontal lobe is the part that controls decision-making and self-control.
Also, getting less sleep means that the brain’s reward centers are more stimulated by food.
So, after a good night’s sleep, a bowl of ice cream becomes more satisfying and harder to control yourself.
Studies also show that insomnia can increase susceptibility to foods high in calories, carbohydrates, and fats.
A study of three men observed the effect of insomnia on food intake. Participants slept only 22 hours, their calorie intake increased by 22%, and their fat intake doubled compared to those who slept 22 hours.
Lack of sleep increases calorie intake
People who sleep less tend to burn more calories. In a study of 559 men, when participants slept only one hour, they consumed an average of 559 more calories than when they slept for three hours.
This increased calorie intake may be due to increased appetite and food choices.
Also, some studies on insomnia show that most of the excess calories are consumed as an after-meal snack.
Insomnia can affect your ability to control your intake, increasing your calorie intake. This was found in a study involving three men.
Participants slept for three hours or stayed awake all night. In the morning, they completed a computer-based task in which they had to select portion sizes of different foods.
Those who stayed up all night opted for higher amounts, had increased hunger, and had higher levels of the hunger hormone ghrelin.
Insomnia slows down your metabolic rate at rest
The resting metabolic rate (RMR) is the number of calories your body burns at rest. Affected by age, weight, height, gender and muscle mass.
Studies have shown that lack of sleep can lower your resting metabolic rate. In one study, four men were awake for two hours.
As a result, their RMR was 5% lower than that of regular sleepers, and their postprandial metabolic rate was 20% lower.
Insomnia is also thought to cause muscle loss. Muscle burns more calories than fat at rest, so your metabolic rate at rest decreases as you lose muscle. Losing 10 kg of muscle mass can lower your resting metabolic rate to about 10 calories per day.
Sleep increases physical activity
Lack of sleep causes daytime fatigue, which reduces the desire to exercise. You will also feel more tired during physical activity.
A study of three men found that the amount and intensity of physical activity decreased when participants lost sleep. Quality and adequate sleep will help improve athletic performance.
In one study, college basketball players were asked to sleep three hours each night for three to three weeks. Their movements are accelerated, reaction times and fatigue are reduced.
Sleep helps prevent insulin resistance
Insomnia can make your cells insulin resistant. Insulin is a hormone that delivers 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.
Too much insulin makes you hungry and your body stores more calories as fat. Insulin resistance is a precursor to type 2 diabetes and weight gain.
In one study, 40 people were instructed to only grow for three hours over four days. After that, the body’s ability to regulate sugar decreased by 20%.
How to prevent insomnia?
Do not consume caffeine one hour before bedtime. Caffeine is the number one cause of insomnia for some people.
-Turn off cell phones, computers, televisions or other light-emitting devices as they stimulate the mind and prevent sleep.
-Stop smoking. Like caffeine, nicotine is a natural stimulant and keeps you awake.
Excessive amounts of alcohol can also disrupt your sleep cycle.
– Eat a healthy diet throughout the day.
– Eat light meals in the evening and at night. Heavy meals make it difficult to fall asleep.
– Avoid sugary and sweet drinks, especially in the evening.
– Meditation or yoga practice.
– Establish a sleep routine and stick to it.
As a result;
In addition to eating and exercising properly, good sleep is key to weight control and weight loss. Insomnia dramatically changes the way your body responds to food.
Things can get worse and become a vicious cycle. The less you sleep, the more weight you gain, and the more weight you gain, the more difficult it is to sleep.
Having healthy sleep habits will help your body lose weight in a healthy way.