A poor night sleep can make you feel tired and dull, but do you know that it can also increase weight?

In recent years, researchers have found a strong relationship between lack of sleep and obesity. A study conducted at the University of Chicago highlights how sleep deficiency affects hunger and food options.

Sleep and weight gain

Sleep helps in curing the body and repairing itself. It gives the brain time to filter toxins and prepares the body for the next day.

It is necessary to understand the link between sleep and weight gain, as one night’s comfort affects how well your metabolism works. Studies show that about 30-40% of thick patients have obstructive sleep apnea. They usually stay awake during the night, resulting in insomnia.

Lack of chronic sleep can cause serious consequences of health, especially due to eating more.

General Physician of Salubritas Medcontre Dr. Sunita Nagpal warned that chronic sleep scarcity can have serious health consequences, especially overting.

“Sleep deficiency affects hormone leptin and ghralin, which regulates appetite. Low sleep reduces leptin levels, causing hungry to the body, while gruelin levels increase, stimulates hunger. This imbalance often results in late night snacking and overting.”

Lack of sleep can also be very tired to exercise. Therefore, low physical activity can also increase weight.

He explained that insufficient sleep can disrupt insulin production, which increases the risk of diabetes and obesity. Dr. Nagpal said, “Sleep is also necessary for hormone production, including testosterone and growth hormones, which are essential for muscle growth and repair.”

How sleep affects hunger and crawings

Dr. at the University of Chicago Erin Hanlon and Dr. A group of researchers led by Eve Van Cater wanted to understand the biological link between lack of sleep and weight gain.

They found that sleep deficiency activates the body’s endocenabinoid (ECB) system, which plays a role in regulating the level of hunger and energy. This system is also responsible for the desire of food crawings and highly delicious foods, very much like the effects of some chemicals found in marijuana.

In the study, 14 young, healthy adults were seen in two different sleep conditions. One group was allowed 8.5 hours of sleep, while the other had only 4.5 hours for four consecutive days.

Researchers collected blood samples and monitored their food habits. They found that sleep -deprived participants had high and long lasting levels of ECB, coincided with increased appetite and snacking.

When allowed to eat independently, the two groups took most of their daily calories during their first meals. However, a sleep -deprived group consumed more unhealthy snacks between food, especially during the time when ECB level was at their highest level.

This suggests that sleep deficiency encourages “headonic food”, or is eating for pleasure instead of hunger.

“If you see junk food and you have got enough sleep, you can resist. But if you are deprived of sleep, your drive becomes stronger for some foods, and you have the ability to oppose them weakening. Over time, it can increase weight,” Dr. Hanlon explained in the study.

How to improve sleep

Getting enough sleep is necessary not only to feel well relaxed, but also to maintain healthy body weight. Experts recommend at least 7 to 8 hours of sleep per night to support metabolic work and prevent long -term health issues.

Fulfillment and Director of Wellness Home Clinic and Sleep Center, Dr. Vikas Mittal explained that Sleep plays an important role in maintaining overall health. He suggests tips to improve sleep quality:

• Maintain a continuous sleep program by going to bed and waking up at the same time at the same time.
• Avoid caffeine, nicotine and heavy food before bedtime.
• Create an atmosphere of a dark, calm and calm sleep.
• Practice relaxation techniques like meditation, deep breathing or reading before bed.
• Avoid the screen time before the bed, as the blue light presses melatonin and delays the onset of sleep.

For those who make irregular changes, Dr. Mittal recommends reducing sunlight contact after one night innings, maintaining a certain sleep program and avoiding caffeine while sleeping. If necessary, he also suggests using melatonin supplements.

Preference to good sleep hygiene can lead to improvement in health and reduce obesity and risk of related diseases.