This is an automatically translated article.
Sleep and weight may sound unrelated, but in fact, sleep is related to how much we weigh. Specifically, lack of sleep can lead to weight gain and proper sleep also helps us lose weight. Find out more in the article below.
1. Does lack of sleep cause weight gain?
Many studies show that your lack of sleep can lead to uncontrollable weight gain. If you're trying to maintain weight or lose weight, but often lack sleep, this will be difficult to do.
Some of the reasons why insomnia causes weight gain are given as follows:
If you are sleep deprived, you may often feel sleepy during the day. However, due to many factors such as work and study, you cannot sleep. At that time, you will think of ways to get energy like drinking coffee to stay awake, eating foods that contain a lot of energy like fast foods. That makes you feel more alert, but it also takes in a lot of calories. This is like a vicious cycle that if you don't get a good night's sleep, it can lead to weight gain. Impact on food choices: Research shows that poor sleep can impair self-control and decision-making, as well as increase the brain's response to food. Poor sleep was also associated with increased choices of foods high in calories, fat and sugar than people who got enough sleep. Increase night eating: People who lack sleep often have to stay up at night, when you stay up at night you often feel hungry. This makes you eat more at night. Insufficient sleep can also suppress various hormones, such as levels of insulin-like growth factor 1 (IGF-1). IGF-1 substance is associated with more fat storage, which will cause the body to increase fat accumulation. People who lack sleep often feel tired and lack energy. This makes them not want to exercise or do any exercise. Being inactive will make us have more energy, leading to weight gain. Hormone-related: Two important hormones involved in appetite include the hormones Ghrelin and Leptin. In particular, Ghrelin is a hormone secreted to help you recognize hunger, urge you to find food and when you lack sleep, the body will secrete more of this hormone. Leptin is a hormone that controls appetite, it secretes with the purpose of telling you to stop eating and if you lack sleep, the body will secrete less leptin. More of the hormone ghrelin and less of the hormone leptin mean more weight. Lack of sleep means you have a sleep debt, and if it persists, it will make your body tired. As a result, you lose sleep, suffer from many chronic diseases and are overweight. Lack of sleep also disrupts metabolism. This leaves you with more and more excess energy. Of course, the result will be weight gain, even causing other chronic diseases. Sleeping less than 7 hours a night is called napping. Several studies have shown that shorter sleep duration is significantly associated with larger waist circumference. This is an indicator of the accumulation of belly fat, which makes you belly fat. Lack of sleep increases the risk of overweight and obesity, affecting both children and adults. This has been evaluated in many reliable studies.
Thus, sleep and diet are closely related. Studies show that lack of sleep leads to weight gain and vice versa, if you get enough sleep, your weight will decrease. However, it is not that you are sleeping 7 hours a night, but if you sleep for an extra 30 minutes, you will see weight loss. This will be more pronounced in people who are severely sleep deprived, ie if you are sleeping 5 hours a night, increasing it to 7 hours a night will be more noticeable weight change
Giấc ngủ và chế độ ăn uống có liên quan mật thiết với nhau.
2. What to do with lack of sleep?
There are many reasons why you delay getting enough sleep every night, but try to think about the consequences of lack of sleep. In fact, lack of sleep not only makes you gain weight, difficult to control weight, but it is also the cause of many other diseases such as blood pressure, diabetes, depression, insomnia in the future, ...
If you sleep less than 7 hours a night or your sleep is of poor quality, it needs to be adjusted by changing your living habits or sleeping habits such as limiting stimulants before bed, exercising regularly regularly, limit eating near bedtime, create an ideal sleeping environment to avoid noise and light, avoid sleeping more than 30 minutes during the day,...
In addition, if changing habits does not bring results After a few weeks of implementation, you should see a sleep doctor for advice and treatment in the right direction and help you sleep better.
Getting enough sleep is the key to staying healthy, just like eating healthy foods or exercising regularly. This is a premise for you to feel mentally healthier and more lucid, with better health. Also, if you're trying to lose weight but don't get enough sleep, it will be difficult for you to lose weight.
Please follow the website: Vinmec.com regularly to update many other useful information.
Reference articles: webmd.com, healthline.com
