Can "sleep" help "lose weight"?

Can "sleep" help "lose weight"?

If you are losing weight In addition to eating and exercising, sleeping is also important. But many people do not get enough sleep Because research from the United States found that About 30% of adults sleep less than 6 hours. There is also evidence to suggest that Causes of unsuccessful weight loss May be because neglecting sleep This article has information on the benefits of sleep. That helps to lose weight.

How does sleep help to lose weight?

Not getting enough sleep can cause weight gain.
Research published in the American Journal of Clinical Nutrition provides that sleep deprivation may increase appetite at night. And also likely that those who lack sleep Will choose snacks that are high in carbohydrates than other types of food There is also research from the University of Chicago that found that the samples do not sleep enough. Choose snacks that are more than twice as fat when compared to the subjects sleeping 8 hours more than that.

There is still research that provides information that Low sleep results in people eating a greater proportion of food. Which causes weight gain. In addition, more than 18 research studies have found that Not enough sleep Increase the appetite for food with high energy. And high carb That is to say, lack of sleep or lack of sleep. May make you want to eat more unhealthy foods Until resulting in weight gain And finally fat.

Sleep affects exercise:

Not getting enough sleep can cause fatigue. And tired during the day Until can affect exercise Because there is a study that studies a sample of 15 males, with the sample sleeping insufficient. The results showed that the amount And the concentration of exercise decreases But on the other hand Adequate sleep helps improve exercise performance. Because there is research that gave the sample to basketball players Slept for 10 hours per night for 5-7 weeks.

The results showed that they moved faster Make time better Increased accuracy And the level of fatigue decreases Therefore, if you are losing weight And exercise every day It is important to sleep at least 7-8 hours a day. To increase the efficiency of exercise.

Techniques that help you sleep better:

Nowadays, deep sleep is more difficult. Because many people are on the screen before going to bed, such as computer screens, televisions, mobile phones and tablets, all of these make you enjoy and forget the time to sleep. Therefore, you may use these techniques to sleep more efficiently.

• Turn off electronics, computers, phones, and televisions at least 1 hour before bed.
• Make the bedroom a place to sleep And for sex only Should feel relaxed when entering the bedroom Instead of using the bedroom as an office
• Create bedtime routines, such as reading a book, meditating, or taking a warm bath before bed.
• Go to bed at same time daily and also wake up at the same time daily. Should go to bed and wake up Same time every day Including weekends as well.
• Food to eat and when to eat is important. Should avoid eating heavy meals And alcohol in the period before going to bed Because it can cause GERD And make sleeping difficult
• Avoid drinking caffeine after 2 afternoon. Caffeine beverages, such as soft drinks, tea and coffee, should not be drunk after 2 pm because caffeine stays in the body for 5-6 hours, so it may affect sleep.

Turning off darkness lights will stimulate the body to release melatonin hormones. Which is a hormone of sleep Turning off the sleep light helps to sleep better than turning on the light.