overview: Lack of sleep is associated with an increased risk of obesity, especially in children. Researchers say changing sleep patterns and getting enough sleep each night could be key to reducing weight gain and obesity.
sauce: Tufts University
About 1 in 3 adults in the United States report not getting enough sleep on a daily basis. Lack of sleep is associated with increased risk of diabetes, cardiovascular disease, mental health problems, injury, decreased productivity, and death. It also seems to be associated with an increased risk of obesity, especially in children.
Luckily, sleep is a modifiable risk factor for improving health, and often something can be done about it.
relationship between sleep and weight
Scientists are trying to identify the biological mechanisms that may explain the relationship between sleep and weight.
“It’s easy to see that too much sleep can lead to weight gain because you can’t burn as many calories when you’re asleep,” says Jean Meyer, senior scientist at the U.S. Department of Agriculture’s Center for Human Nutrition Research. • On Aging (HNRCA) nutrition and genomics team.
“It’s less clear that too little sleep can lead to weight gain.”
It’s true, you may burn fewer calories when you’re tired because your body has less energy to move. Staying up late burns calories longer in the day, making it easier to fall into the trap of eating to get the energy to stay awake when you’re tired.
Although not all studies are in agreement, there is evidence that people tend to burn more calories when their sleep is restricted, and that people who are sleep-restricted tend to burn more calories when their sleep is restricted. They are likely to choose poorer quality foods than those who do not.
“We know that people who sleep poorly have higher levels of the hormone ghrelin and lower levels of the hormone leptin,” says Ordovas.
“Ghrelin is a hunger-inducing hormone. Leptin is the opposite. It signals that you’ve had enough and you can stop eating.” You may become hungry.
Try these tips to improve your sleep quality and quantity.
- watch what you drink Avoid caffeine for the rest of the day. Alcohol makes you sleepy, but ultimately leads to restless, poor-quality sleep.
- Watch when you eat. Too close to bedtime can cause heartburn and a feeling of fullness, making it difficult to fall asleep or fall asleep.
- Relax. Avoid activities that may disrupt sleep (such as exercise, computer games, stimulating TV shows, or other screens) too close to bedtime.
- let’s move Physical activity during the day can help you sleep better at night. This is a double benefit.
Lack of sleep is associated with increased insulin resistance and ultimately type 2 diabetes risk. Insulin is a hormone that moves glucose from the bloodstream into the cells to fuel body functions. When cells become insulin resistant, they cannot get the energy they need.
The resulting complex biochemical reaction basically looks like this: The cells alert the brain that it needs more energy, and the brain sends hunger signals to encourage it to consume more fuel (calories). Insulin resistance can therefore lead to increased hunger and weight gain.
Disturbances in our natural circadian rhythms have also been linked to weight gain, although whether there is a direct link remains to be determined. ,” says Ordovas.
“Disrupting the natural sleep cycle can induce physical and mental stress and reduce the quality of food. I often don’t get in.”
Stress can also affect your sleep and weight balance. “Stress reduces sleep quality, and poor sleep induces stress,” says Ordovas. “Many people look for ‘comfort’ foods when they’re stressed, but these choices are often unhealthy foods high in sugar and salt.”
What should I do
If you feel tired during the day, have trouble waking up, or fall asleep unintentionally, you may not be getting enough sleep. “Research results vary, but according to the latest study, the ‘sweet spot’ of sleep time for adults seems to be about seven to nine hours per night,” he says Ordovás.
“Both extremes of sleep duration (e.g., 4-5 hours or 12 hours of sleep per day) may increase the risk of obesity.”
If you have trouble sleeping due to medical problems such as sleep apnea, restless leg syndrome, urinary incontinence, insomnia, side effects of medications, or pain, work with your health care professional to find the best treatment for you. . If stress or worry is preventing you from resting, make managing and reducing stress a priority and seek help when needed.
Meditation, yoga, and giving yourself a chance to relax before bed can help.Reducing the amount of time you spend looking at device screens just before bed and avoiding late-night alcohol and caffeine are also recommended. Some people find it useful. Getting enough quality sleep is important for your health, well-being, and waistline. Don’t take sleep for granted.
About this sleep and obesity research news
author: press office
sauce: Tufts University
contact: Press Office – Tufts University
image: image is public domain