How does not getting enough rest affect body weight?

Not only the diet, but also the daily lifestyle are important in controlling body weight. It is a very important rule not to reduce sleep time while adhering to certain restrictions in the diet.

The connection between sleep deprivation and weight gain

Not adhering to a sleep regimen is not considered a bad habit, but its negative effects have the potential to be like smoking. There are many studies on how sleep deprivation affects the body. Thousands of people who have tried it in their lives confirm this. People are forced to give up sleep because of the increasing number of tasks they have to perform during the day. However, this choice can have serious consequences for health.

Sleep deprivation and appetite

Most people who don't get enough rest reach for a coffee to feel refreshed. However, sleep deprivation can have even more serious consequences - it increases cravings for sweets, especially confectionery. According to a 2016 study, people who regularly sleep less consume 385 more calories per day than those who adhere to a normal sleep schedule. In such a situation, it doesn't take long for excess weight to appear.

Stress hormones and metabolism

Sleep deprivation negatively affects the sympathetic nervous system and increases the level of cortisol in the body. This stress hormone stimulates appetite and increases the desire for foods high in sugar, salt and fat. In addition, sleep deprivation reduces the level of the hormone leptin, which is responsible for the feeling of satiety, while increasing the level of the hormone ghrelin, which stimulates appetite. This further increases the likelihood of gaining excess weight.

The impact of sleep deprivation on health

Reducing sleep time in the desire to be more active can have the opposite effect. Insomnia not only increases the risk of gaining excess weight, but also increases the risk of developing metabolic syndrome, type 2 diabetes, cardiovascular disease, and even cancer.

What measures can be taken against insomnia?

• Establish a daily sleep routine – Going to bed and waking up at the same time every day is the main rule for healthy sleep.
  
• Stay away from screens – You should give up smartphones, tablets, and TVs at least 1 hour before bedtime.
  
• Rational nutrition – Dinner should be light and nutritious, and it is recommended to avoid fatty and carbohydrate foods.
  
• Physical activity – Light exercise in the evening improves sleep quality.
  
• See a specialist – If insomnia persists for a long time, you should see a doctor (neurologist or somnologist).
  

According to experts, improving your sleep is very important for losing weight and increasing your overall performance. Since each person's body is unique, professional advice and a diet should be selected individually. Getting enough rest reduces the risk of gaining excess weight and helps to strengthen your overall health. Follow “Zamin” news on “Telegram”