Sleep Deprivation and Weight Gain

Sleep needs vary with age and are particularly influenced by lifestyle and health. Researchers cannot specify how many people of different ages need sleep. However, sleep needs vary from person to person, even within the same age group.

There is a big difference between the amount of sleep and the amount you need to work better. For example, working with six or seven hours of sleep does not mean that you do not feel much better and work more in bed one or two hours longer.

New recommendations from the National Sleep Foundation regarding daily sleep requirements for adults include:

• Younger adults (18-25) - Sleep range is 7-9 hours
• Adults (26-64) - Sleep range is 7-9 hours
• Older adults (65+) - Sleep range is 7-8 hours

Newborns, newborns, toddlers, children and adolescents need daily sleep, which varies according to their age.

Lack of sleep occurs when an individual has less sleep than they need to be alert and alert. People are different in how a little sleep is needed to lose sleep. Some people, such as older ones, appear to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable.

Science has linked sleep deprivation to all kinds of health-related issues, weakening the immune system by increasing weight. Observational studies also suggest the association between sleep deprivation and obesity. Similar patterns were found in children and adolescents.

It has been found that the following procedures explain the association between sleep deprivation and weight gain.

Increasing household levels

According to a study published in the September 2008 issue of the Journal of Sleep Research, sleep deprivation at night increased the levels of appetite and appetite in healthy weight healthy men while not affecting leptin levels in the morning. went. The results thus provide further evidence of the disturbing effect of sleep deprivation on endocrine regulation of energy homeostasis, which can lead to weight gain and obesity in the long run.

Ginger is a hormone produced in the intestine and is often called the hunger hormone. It sends a signal to the brain to feel hungry. Therefore, it plays a key role in regulating the amount of calories and body fat.

Carbohydrate metabolism disrupted

Losing sleep affects the body's ability to metabolize carbohydrates and causes high levels of sugar levels in the blood, resulting in higher insulin levels and higher body fat storage. In one experiment, scientists only disturbed participants' sleep so badly that they did not go to deep sleep, but not so much that they were fully awake. After these nights of withdrawal from deep sleep, subjects' insulin sensitivity and glucose tolerance decreased by 25%.

Decrease in growth hormone

Losing sleep reduces growth hormone levels. A protein that helps regulate body fat and muscle contribution. Experts estimate that 75% of human growth hormone is released during sleep. Deep sleep is the most comfortable of all sleep stages. During this phase of sleep, the growth hormone releases and works to restore and restore our body and muscles under pressure of the day.

Increasing desire for high calorie junk food

Lack of sleep for just one night makes significant changes to the way our brain responds to high calorie junk foods. In those days when people are not sleeping properly, fatty foods like potato chips and sweets trigger a strong reaction in the part of the brain that controls food stimulation. At the same time, activity in the frontal cortex is rapidly declining, it is part of a higher level of brain where results are weighted and rational choices are made.

Increased Cortisol

Researchers have found that lack of sleep increases levels of cortisol hormone and other inflammatory markers.

Easy metabolic rate reduction

There is evidence that lack of sleep can reduce metabolic rate in the body's resting state. When we fully relax, it is the number of calories burned in our body. It depends on the age, weight, height, gender and muscle mass. This needs to be examined further, but one factor seems to be poor sleep disturbances.