Matthew Walker, a professor of neuroscience at the University of California, thinks that getting a good night sleep can help lose weight. He studied the effects of sleep on weight and confirmed that a full night of sleep can regulate a healthy weight.
7 ways in which sleep can help you lose weight
It lowers cravings for unhealthy food
In a recent study published in the ‘Nature Communications’, 23 non-obese women and men took part. They did two tests related to sleep. In the first test, they slept for 8 hours, whereas in the second test they did not sleep for one night. The next day, they were asked to rate what type of foods they craved for. After a full night of sleep, people chose healthier foods, such as fruits. Whereas the night when they were sleep-deprived, they craved for fast food.
It was found out that a good night sleep can refresh the brain and allow it to make a proper food choice, which can help regulate weight.
The study also suggested that losing a couple of hours of sleep per night can lead to sudden weight gain.
2. It makes you feel full
A good night sleep can reduce your cravings for unhealthy foods, but it can also make you feel full. It is considered that sleep-deprived people have unbalanced levels of hormones. The levels of leptin, which makes you feel full, and the levels of ghrelin increase. Getting a good night sleep can help maintain these levels regulated.
3. It helps you stick to your diet
Studies confirm that people, who sleep 6 – 8 hours per night, lose weight easily than people, who sleep less than 6 hours or more than 8 hours per night. Moreover, stress plays an important role in losing weight, too. People, who experience low stress and sleep 6 – 8 hours per night, are twice more likely to lose weight than people who are stressed and sleep-deprived.
4. It helps you exercise regularly
Poor sleep can affect people’s ability to focus on their everyday tasks. Losing weight requires a lot of energy, and if you sleep more than 8 hours, it can affect your energy levels. It is considered that sleepy people exercise less and prefer sedentary activities.
5. It helps burn calories
When you sleep, you burn 50 – 100 calories per hour. It is considered that the brain is more active when we sleep than when we are awake.
According to experts, a good night sleep enhances metabolism. Sleeping in cool temperatures can promote the release of fat, which burns calories and stimulates insulin sensitivity.
6. Consume whole grains at lunch
The best time to eat complex carbohydrates is at lunch. Complex carbohydrates from whole grains enhance the production of serotonin, which transforms into melatonin. Therefore, you do not need to eat whole grains before going to sleep.
Moreover, 20 grams of fiber per day is needed for proper sleep. The consumption of whole grains will help you transform enough serotonin to have a good sleep.
7. Relax and meditate
Relaxing and meditating before going to bed can affect your sleep quality because their focus is on meditation and breathing. Meditation will also help you strengthen your mind and enhance body flexibility. Also, it can relax the nervous system, relax the muscles, and relieve stress.
Sleep quality affects our health. Therefore, it is of utter importance to have a good night sleep and improve our overall health.
Nevertheless, millions of people have sleeping issues and cannot fall asleep. There are some habits that we should avoid doing before going to bed. Read this article to learn more: 12 Hazardous Habits That You Should Avoid Doing Before Going To Bed