1. Can you really lose weight by sleeping well?
Leptin and ghrelin in human body are affected by sleep time (leptin participates in fat metabolism, which can reduce appetite, while ghrelin is the opposite, and the more it is secreted, the easier it is to feel hungry). It is found that if a person sleeps less than 4 hours for two consecutive nights, the leptin level will decrease by 18% and the hunger hormone will increase by 20%. Leptin can inhibit appetite, reduce energy intake, increase energy consumption and inhibit fat synthesis. Leptin level decreases, ghrelin level increases, fat metabolism is slow, appetite increases greatly, and it is difficult to gain weight!
Sleep not only affects the efficiency of losing weight, but also has a great impact on human health.
The results of a statistical experiment lasting for three months show that people who sleep for eight hours a day lose 5 kilograms through exercise compared with those who sleep for six hours a day. However, this 5 kg and 5 kg are not the same thing. If you only look at fat, people who sleep for 8 hours a day will lose 4 1% more fat. In other words, getting enough sleep can make you lose some muscles in the process of losing weight.
At the same time, adequate sleep can improve the basal metabolic rate. Compared with people who sleep for 6 hours a day, people who sleep for 8 hours a day can consume about 10% more calories during daytime rest, which will help you lose weight faster.
2. The impact of lack of sleep on health.
(1) metabolism is slow.
Lack of sleep will lead to metabolic disorder, hinder the metabolism of carbohydrates, lead to the increase of blood sugar concentration and insulin concentration in the body, and lead to the storage of more fat in the body.
(2) reduce immunity
Proliferation and activity of immune cells (lymphocytes, leukocytes, etc.). ) will also be affected by sleep. Night is the peak time for the human body to produce new cells. Staying up late makes the body in a state of exhaustion, and the immune system's work of resisting external influences and repairing internal tissues will double. Therefore, lack of sleep will reduce the body's immunity, leading to easy illness and low resistance.
(3) Damage to skin
The softness and luster of skin depend on the capillaries of subcutaneous tissue to provide adequate nutrition. Lack of sleep will cause skin capillary stasis, blocked circulation, affect skin metabolism, accelerate skin aging, and make skin look dull and pale.
(4) Increase stress and fatigue.
After a day of intense study or work, the body's metabolites will increase greatly, and people will feel tired, sleepy, and sore joints and muscles. At this time, it is necessary to relax through sleep and excrete its metabolites during sleep. If you don't get enough sleep to coordinate the cerebral cortex, you will feel tired, depressed and depressed the next day, and will increase stress hormones, which will easily lead to the risk of anxiety and depression.
3. Bad habits that are not conducive to sleep
Drink too much water, coffee and wine before going to bed.
It is best not to drink a lot of water before going to bed, especially those who get up easily at night, otherwise getting up in the middle of the night to go to the toilet will interfere with sleep. Caffeine and alcohol can also affect sleep quality.
Vigorous exercise before going to bed
Intense activity before going to bed will excite brain nerve cells, which will not calm down in a short time, so people can't fall asleep quickly. So try to stay calm before going to bed and don't do strenuous exercise.
Sleep with your head covered.
Because of the cold weather, many people like to sleep with their heads covered with quilts, but they don't know that sleeping with their heads covered is easy to cause breathing difficulties. With the increase of carbon dioxide concentration in the quilt, the oxygen concentration decreases continuously, and inhaling humid air for a long time is very harmful to the brain. After a long time, it will lead to hypoxia, resulting in poor sleep and easy nightmares.
4. Improve your sleep. You can do this.
(1) Ensure adequate sleep time.
For adults, it is more appropriate to sleep for 7-8 hours every night. Too much or too little sleep is not good for metabolism. But some people don't need much sleep by nature, just enough sleep time. So, how do you determine how long you need to sleep? It's simple. On the weekend morning, start sleeping at normal bedtime, don't set an alarm clock, and see when you wake up naturally.
(2) Avoid overeating before going to bed.
Eat a small but refined dinner 3~5 hours before going to bed, and make sure to take enough protein and vegetables to avoid being hungry before going to bed. Don't drink too much water, or going to the toilet at night will affect the quality of sleep. If you are really hungry, you can treat low-calorie fruits and vegetables as a snack, and never eat carbohydrates such as biscuits and bread!
Do girls who want to lose weight think it's amazing? Sleeping can really lose weight. Of course, it depends on their physical fitness. Not everyone can lose weight by sleeping. What they want to lose weight is persistence. Don't think that they can lose weight by sleeping less. Sleeping less can not only lose weight, but also cause some diseases. So it is very important to lose weight and sleep healthily.