How lack of sleep affects body weight
If you want to lose weight, make sure you get enough sleep!
When it comes to weight loss, the first thing that pops into our head is dieting and exercising. However, research shows there’s another, crucial, component - good-quality sleep.
Scientists have come to the conclusion that insufficient sleep stimulates appetite, which leads to poor nutrition and consequently to weight gain.
Studies show that when we fail to get a decent night’s sleep we:
- Have higher levels of the “hunger” hormone ghrelin and lower levels of the “satiety” hormone leptin
- Consume about 300 calories more per day and most of the excess calories are in the form of fatty foods
- Feel the need to snack more and have less energy for physical activity
- Have higher levels of cortisol, the stress hormone, signalling to the body that it needs to conserve energy and not burn fat
The results of the study revealed that the individuals who did not get enough sleep for 5 days in a row began to behave similarly to a person under the influence of alcohol - unable to make clear decisions and craving fatty food, especially carbohydrates. These individuals gained, on average, a kilogram in 5 days.
Research has shown that the individuals that didn’t get enough sleep for 14 days and consumed the same number of calories, reduces their fat burning rate by 55%.
Sleep is food for the brain. Most adults need between 7 and 9 hours of sleep each night.
Longer & more restful sleep - tips and tricks
- Stop using all electronic devices at least an hour before bedtime
- The bedroom should be used for only 2 activities: sleep and sex
- Take a warm bath, apply a face mask, read a book
- Stick to your sleep schedule, even on the weekends
- Avoid heavy meals and alcohol at least 3 hours before bedtime and coffee and chocolate 5-6 hours beforehand
- Sleep in a dark room
- Have a glass of NightBurn EXTREME before bed - it will help improve sleep quality and stimulate fat burning while you sleep!