Not to get better, to feel always in shape and in a good mood will help … sleep! Physicians have long noticed the relationship between sleep and weight. What a wonderful healing effect a “correct” sleep has, said Tatyana Sheplyakova, an obstetrician-gynecologist, a specialist in ultrasound diagnostics, writes Today.
Sleep longer to control appetite
Our appetite is controlled by two important neurotransmitters, leptin and ghrelin. Leptin – the “satiety hormone”, signals that we are full. Ghrelin – “hunger hormone” – “beckons” us to come to the refrigerator. It has already been proven that those who slept for 4 hours had an increased content of ghrelin (more hungry) compared to those who slept for about 8-10 hours.
Sleep disorders contribute to weight gain
There is a concept of “metabolic rate at rest”. When we sleep, our body continues to burn calories. So, sleep disturbance reduces this rate.
Sleep disorders also impair tissue sensitivity to insulin, a substance that delivers glucose to cells. And if glucose does not enter the cell, the cell continues to “feel hunger” and send a signal to the body that it is urgent to eat.
Lack of sleep alters how our brains work
If we don’t get enough sleep, then we prefer unhealthy foods over healthy foods. Thus, we increase our calorie intake by about 22%. This is because sleep deprivation dulls activity in the frontal part of the brain, which is responsible for decision-making and self-control.
Getting enough sleep makes us more resilient. And the level of fatigue is significantly reduced. Studies have shown that people who slept 5 hours a night with limited calories lost less body fat than those who slept 8 hours. On the other hand, muscle tissue was lost more intensively.
This is due to the action of cortisol, an adrenal hormone. Its concentration rises significantly if there are problems with sleep. Cortisol raises blood sugar levels. It “burns” muscle and promotes the accumulation of visceral fat.
The conclusion is unequivocal: sleep is an excellent free “medicine” that has no contraindications and side reactions and helps us to be in shape, active and healthy.