If you are worried about your obesity, first try to find out the cause because obesity is a disease that can have many causes such as lack of energy balance, environment, family, genes, medicine, age, and diet. But did you know that lack of sleep can also be a cause of obesity?
Good and restful sleep is essential for good health, but today's busy schedule has reduced the average duration of sleep to less than 6 hours (medical experts recommend 7 to 8 hours of sleep). If you suffer from sleep deprivation, it can lead to obesity along with other problems. How? Let's know
Medical experts associate obesity with sleep, saying that sleep and weight have a special relationship. At an early age, if you sleep 6 hours a day instead of 10 hours, this process affects your hormones. For example, people who do not get enough sleep have higher levels of ghrelin and lower levels of leptin, which increases appetite.
Sleep deprivation can lead to obesity
In particular, the desire to eat high-calorie (fat) foods is created while the ability to control your desires is also reduced. The combination of the two is very dangerous because it results in obesity while the feeling of fatigue is different all the time.
A study by the University of Colorado, which included 100 participants who slept just five hours a week, found an increase of about 2 pounds a week later when they were weighed.
Lack of sleep affects hormones
Lack of sleep affects hormones called leptin and ghrelin. Leptin is a cell of fat, which is obtained from hormones. This cell signals the brain to get energy in the body. The hormone leptin tells the body that there is no need to eat anymore, so the person stops eating while the fluid called ghrelin affects our stomach and small intestine and Controls appetite.
Thus, deficiency of leptin and excess of ghrelin leads to obesity because when the level of ghrelin increases, the desire to eat also increases. If this hormone continues to rise, you will feel more hungry, overeating will lead to overeating and overeating will lead to obesity.
Lack of sleep causes changes in metabolic hormones, according to an international study. Researchers also say that sleep deprivation can lead to changes in our brain network, leading to weight gain.
How much better sleep
Medical experts vary the duration of sleep at different ages.
* From birth to two months - 12 to 18 hours
٭ 3 months to 1 year - 14 to 15 hours per day
٭ 1 to 3 years - 12 to 14 hours per day
٭ 3 to 5 years - 11 to 13 hours per day
٭ 5 to 8 years - 10 to 11 hours per day
٭ 12 to 18 years - 8.5 to 9.25 hours per day
* People over the age of 18 - 7 to 8 hours
How to overcome sleep deprivation?
If you suffer from insomnia, here are some helpful tips that can help you overcome sleep deprivation.
* Although nap is best for health, but people with sleep deprivation do not take a nap during the day for a peaceful night's sleep is more appropriate.
* The use of different foods can also be helpful for better and restful sleep. Include walnuts, almonds, yams, warm milk, etc. in your diet. According to medical experts, these foods can be used in the morning or evening.
A hormone called melatonin is also helpful in relieving insomnia. The addition of this hormone in the body helps in regular sleep, so you should increase the consumption of foods that produce more melatonin in the body such as pineapple. , Bananas, cane, tomatoes, barley and corn, etc.
* Your insomnia can also be caused by your mobile phone and laptop. These electronic devices emit a special kind of powerful blue light. Because of this light, the body does not release the hormone melatonin properly.
* The role of fragrance in bringing sleep is also very important. So lavender is a great choice for getting rid of insomnia. Its fragrance makes a person go into a trance. Apply a few drops of this oil on the forehead and chin before going to bed, you will sleep well all night. Not only this, with the help of lavender plants you can do wonders for your sleep.
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