26Feb

Sleep and weight loss: the main mistakes that become a habit

Sleep and losing weight Excess fat in the body damages the hormonal balance, which in turn disrupts the body's ability to lose excess weight. It turns out a kind of vicious circle. To break it, a strong and healthy sleep for weight loss is important.

For example, hormones such as melatonin, serotonin and dopamine affect motivation, mood, sleep and appetite. Also, the correct balance of natural growth hormone is of great importance, because it is responsible not only for growth, but also for the restoration of the body. Deficiency of it contributes to the accumulation of fat! But the "stress hormone"( cortisol), on the contrary, with its excess leads to the destruction of proteins and to the accumulation of fats.

Sleep plays an important role in the regulation of all these hormones. There is, so to speak, a major overhaul in the body, in which, among other things, many necessary hormones are produced during sleep, and unnecessary ones are reduced. More information about the benefits of sleep can be found in the article "What is important is a dream?".

The following are the basic habits that disturb sleep and prevent the body from recovering and producing the hormones necessary for maintaining normal weight( melatonin, serotonin and dopamine), and also lead to an increase in the blood of hormones interfering with weight loss( cortisol).

Contents

  • 1 Error # 1: Eating before sleep
  • 2 Error # 2: Sleeping with light or too close to digital clock
  • 3 Error # 3: A lot of drunk fluid before going to sleep
  • 4 Error # 4: Physical activity late at night
  • 5 Error # 5: Too muchTV or computer before going to bed
  • 6 Mistake No. 6: .Maintaining in the bedroom a high temperature
  • 7 Mistake # 7: Sleeping in tight clothes
  • 8 Mistake # 8: Closed curtains in the house in the morning and not go out
  • 9 Mistake # 9: Lack of sleep
  • 10 Mistake # 10: Going to bed too late

Error # 1: Foodbefore going to bed

Night snacks and supper before bedtime, especially dense, interfere with the necessary process of cooling the body during sleep and raise the level of insulin. As a result, less is produced by melatonin and growth hormone, and the sleep period is the main for their release into the blood. Sleep does not help losing weight while doing so.

Solution: Stop eating 3 hours before bedtime, and if necessary, allow only light and quickly respected food in small quantities, because hunger can also spoil the quality of sleep.

Mistake No. 2: Sleep with light or too close to the digital clock

Even a small amount of light interferes with the production of melatonin, and then the amount of growth hormone. Cortisol remains abnormally high when exposed to light.

It is also necessary to stay away from electromagnetic fields( EMF), which come from electrical devices and digital alarms in the bedroom. This can disrupt the functioning of the pineal gland and the production of melatonin and serotonin. There are also studies that link EMF to an increased risk of cancer( find out more in detail what an electric smog is).Also, the mobile phone or the Wi-Fi router located nearby is equally strong.

Solution: Sleep in pitch darkness and keep electrical equipment at least 3 meters away from yourself if it should be turned on. Set the luminous clock display so that it does not directly hit the eyes.

Mistake # 3: A lot of drunk fluid before going to sleep

Drinking fluids before bedtime can definitely increase the need for night trips to the toilet. Waking up to go to the bathroom is interrupted by a natural sleep. Inclusion of light also increases the risk of suppression of melatonin production. All this interferes with sleep and weight loss.

Solution: Stop drinking two hours before going to bed and use a night light with red light in the bathroom, if at night light is needed.

Mistake # 4: Physical activity late at night

Regular exercise can certainly help you sleep better, but if you do it early in the daytime. When night workouts or heavy physical work, especially stressing the cardiovascular system, significantly increases body temperature, preventing the production of melatonin. It can also interfere with the ability to fall asleep, as it usually leads to an increase in norepinephrine, dopamine and cortisol, which stimulate brain activity.

Solution: Avoid physical activity( training and work) that stress the cardiovascular system, at least 3 hours before bedtime.

Error number 5: Too much TV or computer before going to bed

Many of us like to watch your favorite TV shows, sit on social networks, or just "climb" on the Internet in the evenings, but too much time before any screen before going to bed can prevent goodrest at night. All these activities increase the stimulating hormones norepinephrine and dopamine, which prevent the ability to fall asleep.

Solution: Find the time and, by "cutting down" the computer, concentrate the mind on soothing activities, such as meditation, reading books, or scrolling through magazines. These habits will make serotonin dominant and improve sleep.

Error # 6: .Maintaining a high temperature in the bedroom

Many people would like to feel comfortable before going to bed, but too warm an environment during sleep can prevent the natural cooling that must occur in the body at this time.

Without this process of cooling, the production of melatonin and growth hormone is violated, which means that the process of fat burning during sleep and the "night repair" of bones, skin and muscles is lost.

Solution: Sleep in a cool place, no higher than 21 ° C.

Mistake # 7: Sleeping in Sleeping Clothing

In addition to a sense of comfort, a favorite pajamas can really help you sleep better, but if it does not fit too tight. Wearing tight-fitting clothing before going to bed( even a bra) increases body temperature and is proven to reduce the secretion of melatonin and growth hormone.

Solution: Sleep in the nude and avoid large, heavy blankets. If you wear something during sleep, you should make sure that it is light and free.

Mistake No. 8: Closed curtains in the house in the morning and do not go outside

It should be remembered that, the amount of melatonin should decrease in the morning. If you stay in the dark, then the body will not receive a signal that it is time to get up and go. Elevated melatonin during the day leaves a feeling of fatigue and does not allow to wake up correctly. It can also reduce serotonin levels, which leads to depression, anxiety and increased appetite.

Solution: Bring light into the house immediately after waking up.

Mistake No. 9: Lack of sleep

The American Cancer Association has detected an increased incidence of cancer in people who have been sleeping less than 6 or more than 9 hours each night. Also, a recent study showed that people who sleep 7.5 hours a day live longer.

Most experts agree that sleeping seven to eight hours a day - optimally. However, some people may require more or less sleep than others. If a person wakes up without an alarm clock in the morning and feels fresh when he gets up, then probably he gets the right amount of sleep.

If there is insufficient sleep, there is a surge of cortisol and hunger hormones, causing a corresponding increase in insulin. Also, lack of sleep can lead to a decrease in the body of leptin, melatonin, growth hormone, testosterone and serotonin, all of which, with a lack lead to weight gain.

Solution: Strive to sleep from 7.5 to 9 hours every night.

Mistake No. 10: Go to bed too late

More than half of those surveyed during the survey reported that they are larks and are more energetic in the morning and afternoon, while 41 percent consider themselves owls. Owls more often than larks experience symptoms of insomnia and sleep apnea, they sleep less than they want and need, and they take more time to fall asleep.

Sleep before noon causes hormonal imbalance, because this increases the level of cortisol, reduces leptin and depletes growth hormone. Such a dream can also cause a desire to eat more and in a long period disrupts the metabolism. The natural growth of cortisol occurs in the second half of the sleep: a small increase is observed at 2 am, the next at 4 am, and the peak around 6 am, then during the day it decreases. If you just go to bed in this watch, then the most restful sleep period is lost, and the cortisol level becomes excessively high.

Solution: Go to bed between 10 and 11 pm

Bad sleep and weight loss are the opposite. Because hormones that normalize their amount during sleep, play an important role. Therefore, it is worth trying to get rid of, at least, most of these bad habits and mistakes. Although how it can be difficult. ..

Find out why there can be a constant feeling of hunger.