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| How many hours should you sleep ideally ? |
How can you gain weight if you sleep less ? How many hours should you sleep ideally ? | Health Tips
Sleep is a process of recharging the brain, by the brain, and for the brain. We spend one-third of our lives sleeping, yet the importance of sleep is often overlooked or misunderstood. What most people don't know is that along with nutrition and exercise, sleep is one of the most important pillars of health.
Although sleep is essential for health, it is very common to have a gradual decrease in sleep time. New deadline ? party ? Any new shows worth watching ? Sleep is the main thing we think twice about. The number of sleep-deprived people in modern society is gradually increasing. Rushing to meet goals at work, urban lifestyle, shift work, small families and long commutes to work all disrupt our sleep patterns.
There is growing evidence that people who get insufficient sleep are at the highest risk of gaining weight and becoming overweight. Read the section below to know why a good night's sleep is important to prevent weight gain.
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How can You gain weight from insufficient sleep ?
Researchers have proven that insufficient sleep can lead to weight gain in several ways. We can roughly say that insufficient sleep can lead to weight gain by increasing energy intake or decreasing energy expenditure.
Inadequate sleep increases energy intake by:
Increased appetite:
Inadequate sleep alters the hormones that regulate appetite. A study of young people found that young people who got insufficient sleep had higher levels of hunger-stimulating hormones and lower levels of satiety-stimulating hormones.
Provides more time to stay awake:
People who sleep less at night have more time on their hands than people who sleep more at night. Sleep-deprived people tend to snack more, especially when awake at night.
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Increases unhealthy food intake:
A study conducted in Japan found that employees who slept less than six hours were more likely to eat out, snack and irregular meals than employees who slept more than six hours.
Inadequate sleep may reduce your energy by:
Decreased physical activity:
People who sleep less at night will feel more tired throughout the day and may want to avoid participating in any physical activity. Researchers have found that people who are sleep-deprived spend less time on any organized sports and physical activity and spend more time watching television.
Lower body temperature:
Various laboratory tests have observed that people who are sleep deprived have lower body temperature. Researchers have also hypothesized that it also reduces energy loss in the body.
Current evidence from research also suggests that individuals at risk of weight gain and obesity should develop good sleep habits.
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How many hours should you sleep ideally ?
As per the Public Rest Establishment, US, each individual's body needs seven to nine hours of rest a night to ideally work. Long haul lacking rest can prompt serious medical conditions, one of which is inordinate weight gain.
Tips for better sleep
To get a good night's sleep, we recommend the following practices:
- Do adequate physical activity throughout the day.
- Stop exercising at least three hours before going to bed.
- Avoid caffeine around evening time. Caffeine, which is tracked down in tea, espresso, chocolate and pop, can keep you conscious.
- Don't eat full food before going to bed. Drinking too much may keep you awake.
- Do not watch television or use mobile or computer before going to sleep. The light from these devices can cause difficulty sleeping.
- Create a bedtime routine. Different people adopt different methods of going to sleep. Some can read a book at the end of the day, some can listen to music, some can take a warm bath to help them sleep.
- Stick to a fixed time for sleeping: Set a fixed time for your sleep and wake up and stick to those times even on weekends.
In addition to preventing weight gain, good sleep habits can improve your mood, increase alertness, and improve overall quality of life.
Sleep, which may be the only and most passive activity, keeps you from gaining weight!
