Research

Good Sleep is the key ingredient to your Weight Loss Diet, Studies report

The scientific community states that sleep deprivation may pose detrimental effects on the health of an individual. Lack of sleep is reported to lead an unhealthy and lazy lifestyle including excessive and untimely eating habits which present adverse health effects.

A new survey reveals that a sound sleep at night can help people greatly with their weight loss struggles. In associating with good eating habits and a healthful exercise schedule, a good night’s sleep can get you rid of those extra pounds. It can also prevent diseases at maximum.

The researchers say that following a regular sleep pattern is effective for losing weight. Moreover, the people that maintain a consistent sleep routine are more likely to observe good eating habits. The researchers of the study monitored the sleep patterns of about 1000 British participants. The study was aimed at determining the common factors that contributed to weight gain.

The research revealed irregular eating patterns among people who slept for less than seven hours a night. They were reported more prone to diet-related tumbles and were more likely to exceed their weekly limits for alcohol consumption.

Following were the major observations of the study that led to the fact that insufficient sleep could undo the benefits of dieting,

  • Sixty-four percent of the participants craved for snacks in between meals
  • Fifty-eight percent had difficulty sticking to a diet.
  • Fifty-four percent of the group regularly drank alcohol more than the recommended amount.
  • Thirty-three percent of the group admitted that they were more likely to consume calories they don’t need, when stayed up late.

Thus it was asserted that a routine lacking in sleep can make people feel hungrier, lazier and consequently fatter. On contrary people with good sleeping patterns, i.e. around seven to eight hours a night, found and admitted an easier weight loss. In addition, four by fifth of the participants who consistently had good sleep were also likely to eat three meals a day at regular times. These routines were found to be effective in losing weight.

Similarly, a research published in the Journal of Clinical Endocrinology and Metabolism also revealed that lack of sleep may lead to elevated cravings for untimely eating by causing hormonal imbalance in the body.

Leptin is a hormone that is produced in our fat cells. Lower the levels of Leptin, the more our stomach feels empty. In addition, Ghrelin is a hormone that slows down our metabolism, stimulates hunger while reducing the number of calories we burn and increasing the amount of fat stored in our body. A controlled production of these two hormones can help lose weight but sleep deprivation makes that nearly impossible by depressing Leptin and stimulating Ghrelin.

The Centers for Disease Control and Prevention claim that more than 35 percent of the world’s population is sleep deprived and the statistics for obesity is nearly identical.

What actually happens is that when our body is deprived of sleep, it undergoes metabolic grogginess. This term was first used by the researchers from the University of Chicago, who analyzed that human body within four days of sleep deprivation isn’t able to use insulin properly. The insulin sensitivity was seen to drop by more than 30 percent. Insulin resistance causes the fats (lipids) to circulate in your blood and pump out more insulin. Eventually, this excess insulin ends up storing fat in all the wrong places making the individual fat and diabetic.

Our sleep has four to five stages, each stage lasts for about five to fifteen minutes and it takes around ninety to one hundred and ten minutes for the complete cycle to occur. The majority of our dreaming happens during the last stage, called the “rapid-eye movement” (REM) phase.

Researches declare that missing out on dreaming or the REM sleep was found to have negative effects on both the mental and physical health of an individual. Surveys have declared 10:00 pm to be the best time to go to sleep. In addition to weight gain sleep deprivation also increases the risks of diseases such as cardiovascular issues, cancer, and other adverse physical and psychological health issues.

Sources

http://www.dailymail.co.uk/health/article-4874174/Why-never-hit-snooze-button.html

https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/sleep-deprivation

https://academic.oup.com/aje/article/164/10/947/162270

 

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