In controlling body weight, not only the diet but also the daily lifestyle plays an important role. It is a crucial rule not to shorten sleep time while adhering to certain dietary restrictions.
The connection between sleep deprivation and weight gain
Not following a sleep schedule does not fall under harmful habits, but its negative impact has the potential to be as significant as smoking. Numerous studies exist on how lack of sleep affects the body. This is confirmed by thousands of individuals who have practically tested it in their lives. People are forced to give up sleep due to the increasing number of tasks they need to accomplish throughout the day. However, this choice can lead to serious health consequences.
Sleep deprivation and appetite
Most people who do not get enough rest rush to drink coffee to feel alert. However, sleep deprivation can lead to even more serious consequences — it increases cravings for sweets, especially for confectionery products. According to a study conducted in 2016, individuals who regularly sleep less consume 385 kilocalories more per day compared to those who maintain a normal sleep schedule. In such a situation, it does not take long for excess weight to appear.
Stress hormones and metabolism
Lack of sleep negatively affects the sympathetic nervous system and increases cortisol levels in the body. This stress hormone stimulates appetite and intensifies cravings for foods high in sugar, salt, and fats. Additionally, due to sleep deprivation, the level of the hormone leptin, which is responsible for the feeling of fullness, decreases, while the amount of the hormone ghrelin, which stimulates appetite, increases. This further heightens the likelihood of gaining excess weight.
The impact of sleep deprivation on health
In the desire to be more active, shortening sleep time leads to adverse effects. Lack of sleep increases the risk of not only gaining excess weight but also developing metabolic syndrome, type 2 diabetes, cardiovascular diseases, and even oncological diseases.
What measures can be taken against sleep deprivation?
- Establish a daily sleep schedule – Going to bed and waking up at the same time every day is a fundamental rule for healthy sleep.
- Avoid screens – It is necessary to refrain from smartphones, tablets, and televisions at least 1 hour before sleep.
- Rational nutrition – Dinner should be light and nutritious, and it is recommended to avoid fatty and carbohydrate-rich foods.
- Physical activity – Light exercises in the evening improve sleep quality.
- Consult a specialist – If sleep deprivation persists for a long time, it is necessary to visit a doctor (neurologist or somnologist).
According to specialists, improving sleep patterns is crucial for losing excess weight and enhancing overall efficiency. Since each person's body has unique characteristics, professional advice and dietary plans should be tailored individually. Getting enough rest reduces the risk of gaining excess weight and helps strengthen overall health.
