Sleeping well helps with weight loss because it helps regulate hormones such as ghrelin and leptin, which are important for hunger control, but sleeping less than 6 hours a day increases the production of stress hormones, which increases appetite and hampers the appetite. Fat Burning.
Most people need to sleep 6 to 8 hours a day for energy replenishment and regulating body functions.
A healthy person spends an average of about 80 calories per hour of sleep. This value shows that only sleep does not lose weight, but sleeping well assists weight loss in other ways, such as:
1. Reduces the production of ghrelin
Ghrelin is a hormone produced in the stomach that aids digestion, but also increases hunger and stimulates appetite. When we sleep little or ill, it can be produced in greater quantity, which increases hunger and the will to eat.
2. Increases the release of leptin
This hormone is produced during sleep and promotes the feeling of satiety. A production of leptin above that of ghrelin is important in regulating appetite and controlling eating cravings, which is when you feel an uncontrollable desire to eat.
3. Stimulates growth hormone
Growth hormone is produced in greater amounts during sleep, and is important for those who want to lose weight, since it stimulates the reduction of body fat, maintenance of the amount of lean mass and cell renewal, as well as improving the functioning of the immune system .
4. Produces melatonin
Melatonin helps sleep better and increases the benefits of sleep, as well as stimulating the neutralization of free radicals during this time and controlling the production of female hormones, which fights fat accumulation.
5. Decreases stress
Hormones produced in stress, such as adrenaline and cortisol, increase the lack of sleep, and when they are high, prevent fat burning and the formation of lean mass, and raise blood sugar levels, which makes it difficult to lose weight.
6. Increase layout
A good night's sleep allows you to wake up with more energy the next day, which decreases laziness and increases the willingness to spend more calories through activities and exercises.
7. Helps to eat less
When you stay awake for a long time, the feeling of hunger and appetite increase. Already, a proper sleep night helps prevent the urge to eat and make attacks to the refrigerator.
To achieve these benefits, it is not enough to sleep just the amount of hours needed, but to have a quality sleep. For this, it is important, to respect the sleep schedule, avoiding to change the night by the day, to have a environment without noises and in low light and to avoid taking stimulating drinks after 17h, like coffee or guarana, for example. Sleeping 30 minutes after lunch also helps to improve mood and sleep at night.
Check out more good sleeping tips and other benefits of a good night's sleep.
