July 17, Fineko/abc.az. The first thing that comes to mind at the mention of weight loss is diet, systemic nutrition and sports. But often this is not enough. Numerous experiments carried out in recent years prove the existence of a direct link between the quality and duration of sleep and the problem of excess weight.
How does sleep affect excess weight?
Leptin and ghrelin
Hormone leptin signals the brain about saturation and "requires" stop eating. At night, synthesis of leptin weakens. Synthesis of ghrelin, the opposite hormone, which signals the brain about the onset of hunger, increases at night. Normally, there is balance between these two hormones. But those persons who go to bed late are observed ghrelin above norm and as a result the food intake is exceeded.
Another hormone associated with sleep rhythm is cortisol. Normally, the lowest level of cortisol a day is observed at night and the highest level in the first 1-2 hours after the morning awakening. This hormone increases under stress (disease, high temperature, operation, tension). Insomnia is also a strong stress factor for the body, and therefore in individuals with disturbed sleep rhythm, cortisol level increases by more than 50%. High level of cortisol contributes to the weakening of the immune system, increases blood pressure and blood sugar. Increase in cortisol leads to synthesis of fatty tissues in the body (in particular, in the abdomen and waist).
This hormone has the ability to regulate the biological rhythms of the body. Synthesis of this hormone occurs at night - in the period from 11 pm to 4 am. This hormone frees the body from toxins and promotes the renewal of the body. Because of this, if we fall asleep late, there is insufficient synthesis of melatonin.
This hormone regulates fat metabolism and promotes to breakdown of excess fat. And synthesis of this hormone at night occurs in the period from 11 pm to 1 am.
Later falling asleep.
Later falling asleep leads to excess calories. Amount of serotonin responsible for mood reduces much in the late afternoon. To restore its deficit, the body needs chocolate, food containing simple carbohydrates. As a result, we take a high-calorie food, which is converted into fat and leads to excess weight.
What to do?
Normal sleep of adults should be on average 7-8 hours. This figure for everyone can vary. The main thing is cheerfulness when waking up and lack of drowsiness in the daytime. It is also important not only length of sleep, but also on what hours it accounts for. And speaking of a perfect dream, this dream continued between 10 and 11 pm to 6.30 pm to 7 am.
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