Getting less than 7 hours of sleep a night is considered a short sleep. Interestingly, mounting evidence suggests that sleep may be a missing feature for many people with weight loss. Here are 6 reasons why getting enough sleep can help you lose weight.
1. It can help you avoid the obesity-related sleep disorder:
Short sleep - often defined as less than 6-7 hours - has been repeatedly linked to body mass index (BMI) and weight gain.
A single study of 20 studies involving 300,000 people found that the risk of obesity increased by 41% in adults who slept less than 7 hours per night. In contrast, sleep was not a factor in the development of obesity in adults who slept longer (7-9 hours overnight).
Studies have also found similar effects in children and adolescents.
A review of several observational studies found that short sleep is associated with a higher risk of obesity in these different age groups.
• Friendship: 40% increase risk
• Infant: 57% increased risk
• Medium childhood: 123% increased risk
• Youth: 30% increased risk
SUMMARY:
Studies have found that sleep deprivation is associated with obesity and a higher risk of obesity in both adults and children.
2. It may help you to control your appetite:
Getting enough sleep may help prevent the increase in calories and food that may occur when you do not sleep.
Numerous studies have found that people who do not sleep well report having an urge to eat and eat high-calorie foods every day.
One study review found that those with sleep disorders consumed an additional 385 calories a day, with a significant portion of calories from fat.
One study showed that sleep deprivation caused a dramatic increase in appetite, appetite, portion sizes, and foods of chocolate and fats.
SUMMARY:
Insomnia may increase appetite, possibly due to its effect on the hormones that indicate hunger and satiety.
3. It can help you make better food choices:
Getting a good night's sleep may help you to choose a healthy diet.
This can make it difficult to choose healthy foods and resist temptation.
Brain reward centers seem to encourage diet when you are not sleeping.
For instance, one study found that sleep-deprived participants had higher reward-related brain responses after looking at pictures of high-calorie foods. Interestingly, they also often paid more for food than for those who slept well.
After a night of sleep deprivation, you not only benefit from that ice cream bowl, but you will probably have a much harder time exercising.
SUMMARY:
Poor sleep can reduce your self-control and decision-making skills, and increase your brain's response to food. Insomnia has been linked to increased intake of high-calorie foods, fats, and sugars.
4. Early sleep can prevent a light meal at night:
Getting a good night's sleep may help you to avoid a light meal that often comes in and out of your sleep.
For instance, if you have dinner at 6:00 p.m. and stay until 1:00 a.m. every night, you will probably be hungry sometime between dinner and bedtime.
Try to reduce your food intake 2-3 hours before bedtime. That means, if you are hungry, consider a light, protein-rich diet.
5. Potential benefits of your metabolism:
Getting enough sleep may help you to avoid possible metabolism if you do not get enough sleep.
Rest metabolic rate (RMR) is the number of calories your body burns at rest. It is affected by many factors, such as:
• age
• weight
• height
• muscle mass
Interestingly, the duration of sleep may also affect your RMR.
Another study involving 47 participants looked at how sleep deprivation affects RMR.
They had one “sleep,” during which they spent 12 hours asleep.
In 5 days of sleep deprivation, participants' RMR dropped significantly compared to baseline. However, their RMR has returned to normal after a "catch" sleep. The control group did not make significant changes to their RMR.
SUMMARY:
Sleep deprivation may lower your resting rate (RMR), although the findings are mixed.
6. Sleep can improve exercise:
Lack of sleep reduces physical activity, and lack of exercise can lead to poor sleep.
Studies have shown that regular physical activity can reduce the amount of time it takes to fall asleep and increase the overall quality of sleep in all age groups.
Sleep deprivation can cause daytime fatigue, diminish your energy for exercise, and allow you to stay active.
Lack of sleep can adversely affect your athletic performance with your reduction.
• reaction time
• good motor skills
• Muscle strength
• endurance
• problem-solving skills
good work
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