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- People between the ages of 18 and 60 must complete at least 7 hours of sleep every night
- If you sleep only for 5 hours at night, on an average 80 grams of weight is increased every 5 nights.
Sleep is something that most people do not care for. Often we go to sleep only when the eyes are closed. But do you know that our hunger also has a connection with sleep and weight? Yes, it is. If you want to lose weight, the first thing to do is to change your sleeping habits. According to the Clinical Sleep Medicine General, sleeping less than 7 hours increases the risk of many diseases, such as obesity, heart disease, depression, etc.
Let us know what is the science behind sleep and weight loss? And how can we improve our sleep.
The connection between sleep and weight gain is
What are the hormonal connections between sleep deprivation and weight gain?
Lack of sleep produces hormonal imbalance in the body. This increases appetite and increases the risk of weight gain. Actually, our body contains leptin and Ghrelin hormones, which control appetite. However, when sleep is not complete, the production level of these hormones changes. Less leptin and more Ghrelin are formed in the body. Leptin suppresses appetite and Ghrelin increases appetite.
The second factor behind hunger pangs is cortisol hormone, also known as stress hormone. When our sleep is not complete, the body sees it as a stressor and releases cortisol hormone, which increases appetite. At this time, high fat, sweet and junk food is most liked. Fat increases by increasing cortisol hormone. Especially in the stomach.
According to the Sleep Foundation, when we sleep, growth hormones are released in the body, which is used to repair body damage. These hormones work to break down fat, which is called lipolysis. Due to lack of sleep, growth hormones are reduced. In many research, it has been found that 4 or 5 hours of sleep a night increases obesity.
Men who sleep less than 5 hours are at highest risk of diabetes