Many people believe that losing weight depends only on a balanced diet, but this is not the case. The quality of our sleep is a very important factor that supports a good diet and minimizes weight gain. So, come and understand why getting little sleep can help you gain weight and get in the way of a weight loss and mass gain process.
Read more: The effects of poor sleep: Insomnia can result in diabetes and other problems with the body
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According to research published in the scientific journal Science Advances, just the fact of reducing your sleep, or depriving yourself of it, is enough to reduce protein levels, essential for muscle formation.
hormonal change
Sleep Medicine specialist and researcher at the Sleep Institute, Érika Treptow, says that sleep deprivation initiates the abnormal production of some substances. For example, the substance called ghrelin, which is linked to the need to eat, can increase dramatically if you don't sleep well for just one night.
Another important aspect is that this deprivation can also reduce the production of leptin, a hormone that makes us feel full, increasing our calorie intake. In addition, sleeping less increases tiredness and makes the day more unproductive for the practice of physical exercises.
Excess fat interferes with sleep
However, it's not just sleepless nights that harm your health and favor weight gain. The opposite can also happen. That is, excess fat can also make it difficult to get a good night's sleep.
Improve the quality of your sleep and your health
- Sleeping regularly is essential, so have more defined schedules.
- Do not consume alcoholic beverages or stimulants (coffee, açaí, sugars and others) close to your bedtime.
- Eat light meals in the evening.
- Empty your mind of worries at bedtime. A great tip is to write down the pendencies in a notebook to alleviate this feeling.
- If you have insomnia or wake up during the night, get up, walk around the house, drink some water and then go back to bed.
- Sleep in a dark environment so that your sleep is continuous and more comfortable, preferably with little noise.