Sleep well helps with weight loss because it promotes the regulation of the levels of hormones related to hunger, ghrelin and leptin, as well as helping to decrease the levels of cortisol in the blood, which is the hormone related to stress and that could increase your appetite and make it harder to burn fat. Most people need between 6 and 8 hours of sleep a day to replenish energy and regulate body functions.
However, to ensure that sleep positively influences the weight loss process, it is important that people have good eating habits and practice physical activity on a regular basis.
A he althy person spends, on average, about 80 calories per hour of sleep, however this value shows that sleeping alone does not make you lose weight, but sleeping well helps weight loss in other ways, such as:
1. Decreases ghrelin production
Ghrelin is a hormone produced in the stomach that aids digestion, but also increases hunger and stimulates appetite. When the person sleeps little or does not have a good night's sleep, ghrelin can be produced in greater quantities, favoring increased hunger and the desire to eat.
2. Increases leptin release
Leptin is a hormone produced during sleep and is related to promoting the feeling of satiety. Having leptin levels higher than ghrelin is important in regulating appetite and controlling food cravings, which is when you feel an uncontrollable urge to eat.
3. Stimulates growth hormone
The growth hormone, also known as GH, is produced in greater amounts during sleep, and is important for those who want to lose weight, as it stimulates the reduction of body fat, the maintenance of the amount of lean mass and the cell renewal, in addition to improving the functioning of the immune system.
4. Produces melatonin
Melatonin helps you sleep better and increases the benefits of sleep, in addition to stimulating the neutralization of free radicals during this period and controlling the production of female hormones, which fights the accumulation of fat. Learn more about the benefits of melatonin.
5. Decreases stress
The hormones produced in stress, such as adrenaline and cortisol, increase in the lack of sleep, and when they are high, they prevent fat burning and the formation of lean mass, in addition to increasing blood sugar levels, which makes weight loss difficult.
6. Increase mood
A good night's sleep allows you to wake up with more energy the next day, which reduces laziness and increases the willingness to spend more calories through activities and exercise. Here are some tips to get a good night's sleep and wake up in the mood.
7. Helps to eat less
When you stay awake for a long time, the feeling of hunger and appetite increases. Already, a good night's sleep helps to prevent the urge to eat and make attacks on the refrigerator.
To achieve these benefits, it is not enough to sleep the number of hours necessary, but to have quality sleep. For this, it is important to respect the sleep schedule, avoiding changing the night for the day, having an environment without noise and with little light and avoiding having stimulating drinks after 5 pm, such as coffee or guarana, for example. Sleeping 30 minutes after lunch also helps improve mood and sleep at night.
