Sleep weight loss? Learn what science says on this topic and how sleep affects weight health

If you are struggling Weight lossBut he lives anxietyand overwrought E MisleadingThe problem may be on the pillow, or rather Your sleep quality. Sleeping well not only restores energy, but it is a strong ally in a process SlimmingAccording to experts.

According to recent studies, sleep is directly related to the balance of basic hormones that regulate appetite, such as Leptin and Gilin. While the leptin boosts satiety, Giline stimulates hunger – and sleeps badly. In addition, bad sleep increases the levels of cortisol, and the stress hormone that makes burning fat difficult and preferably overweight.

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Sleeping and obesity

Data from the World Health Organization (omsIt shows that about 40 % of Brazilians suffer from insomnia. Vegetl, a survey conducted by the Ministry of Health, reveals that more than half of the population (53.8 %) reveals Overweight.

A study that included more than 120,000 people has identified four sleeping factors that are directly related to obesity: sleep less than 9 hours or more than 9 hours per night, reflects at night after night, naps during the day and maintaining night habits. All of this can spoil the rhythm of the biological clock, a biological watch that regulates sleep, hormonal production and even digestion.

The bedtime spends calories, but he does not like it

The sleep spends about 80 calories per hour on average, but that, in itself, is not enough to lose weight. However, sleeping quality helps the body to work better, and is suitable for weight control through various hormonal mechanisms.

Weight loss is multi -factor, but sleep is a major piece. It helps to organize appetite, improves the desire to exercise physical activity and reduces stress, and is a great evil for those who want to lose weight.

Watch the main benefits of sleeping for those who want to lose weight:

• Reduces grogen production: Less than Glin, less hunger.
• Increases leptin levels: More leptin, more satiety.
• Stimulates the growth hormone (GH)It helps in burning fat and maintaining muscles.
• Increases melatonin productionSleeping hormone that improves comfort and balances the body.
• Reduces stress: Reduces cortisol levels, in favor of weight loss.
• It improves behaviorIt facilitates exercise and a more active lifestyle.
• Reduces night hungerAvoid refrigerator attacks from time.

Tips to improve sleep quality

Not only is it enough to sleep the recommended number of hours (usually between 6 and 8), it is necessary to care for the quality of sleep. This includes:

• Avoid coffee or motivate drinks after 17 hours;
• Sleep and wake up always at the same times;
• Create a dark and silent environment in the room;
• Avoid using screens (mobile, TV) near bedtime;
• Make a brief nap after lunch, if possible, up to 30 minutes.