Is There A Relationship Between Being Overweight And Insomnia?
Have you noticed that when you don’t get enough sleep, not only you are tired the next day, but you also need to eat more often than usual?
And when you are up late at night, do you often get “hungry”?
Perhaps you have the impression that when you have not slept peacefully and normally, the foods you eat are mostly fatty and high-calorie foods?
What is the relation between sleep and the attraction to certain foods?
We do this because there is a very close relationship between sleep and being overweight.
What is the effect of sleep on weight?
A study conducted in the US, involving 20 volunteers, found that insufficient hours of sleep categorically lead to weight gain.
The volunteers were divided into two groups, with one group not being allowed to sleep for more than 5 hours and the other sleeping for 7-8 hours. At the end of the study, all volunteers who slept for 5 hours were overweight.
However, the researchers did point out that it is not the lack of sleep that causes us to gain weight, but the fact that when we are awake, our body needs “fuel” and simply reaches out to food more often, and it is high-calorie, oily and unhealthy foods.
The reduced duration of sleep disrupts the production of orexin, a special substance responsible for metabolism and appetite. At the same time, it reduces the sensitivity to the hormone leptin, the hormone responsible for adipose tissue, again leading to increased appetite.
The results of this hormonal imbalance are overweight, fatigue, mood swings and more.
How many hours do you need to sleep?
According to research in anti-stress clinics, the optimal sleep time is 7 hours, because during this time metabolic processes in the body are most active and do not predispose to replenishment. If sleep is short (3 to 5 hours), this leads to fat buildup.
When should you go to bed?
This question is very relevant as each person has their own biorhythm and the time at which they go to bed is different.
However … if you do not want to gain weight, it is a good idea to create a bedtime regime. According to experts, 22:00 is the best time to go to bed if you do not want to gain weight. It is also worth remembering that between 00:00 and 03:00 our body produces optimal amounts of the hormone somatotropin, which is responsible for maintaining youthful vision and growth, so it is a good idea to be in bed at that time if you want to be beautiful and radiant for a long time.
How to get your body used to sleep under a certain regime?
– ventilate the room well before going to bed;
– Have a hot bath with sea salt or your favorite aromatic salts;
– play nice music;
– read one or two chapters of your favorite book;
How does insufficient sleep affect female physics?
Unfortunately, not enough sleep not only leads to weight gain but also has a detrimental effect on women’s beauty.
It is not enough that ladies are more susceptible to obesity, and the lack of sleep makes them unattractive to others. In addition, little sleep also affects women’s brain function, energy, and concentration.
When women are not asleep, they gain in addition to pounds, pale, gray and loose skin, dark circles under their eyes, and a look that makes them look sick and sad.
Factors affecting sleep in women
– higher levels of stress – more difficult to fall asleep.
There is evidence that stress causes greater damage to the female body than to the male body. Increasing levels of stress lead to increased levels of the hormone cortisol, which impairs sleep quality. In a normal situation, cortisol levels should be higher in the morning, after waking up, and should be low in the evening before falling asleep.
However, when women are stressed, levels of cortisol during the day and evening are high, which prevents them from falling asleep normally and therefore is increasing the weight of the ladies.
How to help yourself?
If you are also physically and mentally stressed and it is difficult to fall asleep, you can help yourself by as you become aware of the benefits of meditation and begin to apply it. That’s the way you will take care of stress relief and normalize your sleep.
– increased brain activity – restless sleep
According to studies in the UK, women use their brains more actively than men and therefore need longer recovery. The bigger activity of the female brain is due to the greater variety of activities that the ladies do during the day. This increases the fatigue of the psyche, which must be restored in the deep phase of sleep. However, for many active women, it is difficult to fall asleep as soon as they go to bed because they think of different things to do the next day. This makes their sleep restless, torn, and unhealthy.
– tired women burn fewer calories
Lack of sleep is directly linked to weight gain in both men and women. Unlike women, high testosterone levels in men “save” them from the effects of lack of sleep and obesity.
If you feel that you are gaining weight and you are nervous, angry, and quick-tempered, give yourself at least one day a week and pamper yourself with a massage, beauty treatment, or something you still don’t have time for.
If you want to restore your healthy sleep at home, try the following:
– Turn down the lights before bedtime because the light is one of the main regulators of sleep. When the light is strong in the room, it “enters” the eye and the body stops producing melatonin, body temperature remains elevated and prevents you from falling asleep.
– For dinner, choose foods and drinks that will not strain your stomach but which will suppress hunger. Dinner with protein is not a good solution for sleeping problems, but you can eat more complex carbohydrates – some potatoes, fruits, or vegetables. – Do not consume caffeinated beverages several hours before bedtime. Instead, drink a glass of tea without sugar or warm milk.
– Take nutritional supplements with Vitamin D. A number of studies have shown that Vitamin D can reduce insomnia and improve sleep. This is due to the fact that the part of the brain that is responsible for sleep contains a high concentration of vitamin D, and the absence of this vitamin leads to sleep disturbance.
In no case do not underestimate the relationship between sleep and overweight. By solving the problem of insomnia, you may be happy to find that you have solved and one another problem – The Overweight.
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