Proper sleep cycle of a human being is equally important like a balanced diet which is essential at the time reducing the range of different health issues. Better sleep acts as the major element of keeping memory sharp, reducing the risk of weight gain, and lowering heart disease, triggering emotional and social intelligence.
The Centers for Disease Control and Prevention (CDC) reports that approximately 35% of American adults are not getting sufficient sleep. It means they sleep less than seven hours every night. When a person consistently sleeps for less than seven hours at night, it is referred to as short sleep.
This article represents some of the effective ways of sleeping that every human being must need to follow for preventing severe health risk.
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How sleeping helps in weight loss
Sleep Can Stave Off Overeating
Leptin is a hormone that helps you feel full and satisfied after eating. It is produced by your body’s fat cells and sends signals to your brain when you have consumed enough food. However, when you are sleep-deprived, your leptin levels decrease, which can cause you to overeat and consume more calories than your body actually needs. This is because your body is not able to properly regulate its appetite when it is lacking sufficient sleep.
Sleep Can Curb Unhealthy Cravings
Lack of sleep increases the chances of craving and consuming high-calorie snacks. Lack of sleep can also raise your levels of endocannabinoids, which are chemicals that make food more enjoyable, potentially increasing your risk of obesity, according to researchers.
Sleep Can Reduce Stress
Insufficient sleep causes the body to produce more cortisol, a stress hormone that can result in the build-up of fat in the abdominal area. Additionally, cortisol stimulates a process called gluconeogenesis, which causes your body to produce more glucose. This is useful when you need quick energy to run or fight, but chronic elevated cortisol levels are not healthy. Being in a constant state of high cortisol can have negative effects on weight loss efforts and overall health, according to experts.
Regulate Blood Sugar
When you don’t get enough sleep, cortisol levels increase in the body, resulting in elevated glucose production. This can result in insulin resistance, where the body requires more insulin than usual to process the same amount of glucose. Even one night of sleep deprivation can cause your body to require more insulin than usual to regulate your blood sugar levels, according to experts. This can harm your general health and well-being in the long term.
Help Maintain Your Endurance
Inappropriate sleep can be harder to exercise and achieve your weight loss goals, as it can decrease your endurance and pain tolerance. This can cause you to feel like you’re working harder than you actually are during workouts. In the long run, insufficient sleep can have adverse effects on your weight loss endeavors in multiple ways. However, making sleep a priority and setting a consistent bedtime can be a simple solution to this problem. You can start by gradually moving your bedtime earlier in 15-minute increments to establish a regular sleep pattern. By following these guidelines, you may experience enhancements in your capacity to burn fat and reach your fitness objectives.
Burn More Calories
Getting a good night’s sleep not only gives you more energy for your day, but it can also help you burn more calories even when you’re not exercising. According to a study in the American Journal of Clinical Nutrition, people who get normal amounts of sleep burn 5% more calories at rest than those who are sleep deprived. Additionally, they burn 20% more calories after a meal than those who don’t get enough sleep. This implies that sleep has a significant impact on metabolic functions that influence calorie expenditure and weight control.
Best habits for better sleep
Increase bright light exposure during the day
Your body has an internal clock called the circadian rhythm that regulates various bodily functions, including sleep and wake cycles. Exposure to natural sunlight or bright light during the day helps maintain a healthy circadian rhythm, which can improve energy levels during the day and sleep quality at night. Studies have shown that bright light exposure during the day can be particularly beneficial for people with insomnia, improving the duration and quality of sleep, and reducing the time it takes to fall asleep by up to 83%. In older adults, exposure to bright light for 2 hours during the day can increase total sleep time by 2 hours and improve sleep efficiency by 80%.
Reduce blue light exposure in the evening
Getting daylight exposure during the day can aid in regulating your natural sleep rhythm. However, exposure to light at night can have the opposite effect by reducing hormones such as melatonin, which are essential for deep sleep and relaxation. This is because light exposure tricks your brain into thinking it’s still daytime, which makes it difficult to fall asleep. To counter this, you can take measures like wearing glasses that block blue light, downloading apps like f.lux to block blue light on electronic devices, and turning off bright lights and avoiding TV for at least 2 hours before going to bed. These measures can help improve your sleep quality.
Don’t consume caffeine late in the day
Caffeine is widely consumed and offers many benefits such as improving energy, focus and athletic performance. Consuming coffee in the late hours of the day can hinder your body’s ability to unwind and initiate sleep during the night. Research indicates that consuming caffeine up to 6 hours before going to bed can have adverse effects on the quality of your sleep. Caffeine can also remain in your bloodstream for up to 8 hours. If you’re sensitive to caffeine or have trouble sleeping, it’s not recommended to consume excessive amounts of coffee, especially after 3-4 pm.
Reduce irregular or long daytime naps
Short power naps can be helpful, but taking longer or inconsistent naps during the day can have a negative impact on your sleep. Napping during the day can disturb your body’s internal clock and make it more challenging to sleep properly at night. Research has shown that taking longer daytime naps can result in increased daytime sleepiness and reduced sleep quality. On the other hand, regular daytime nappers may not experience any negative effects on their sleep quality. Taking short naps, typically lasting 30 minutes or less, can improve your brain’s ability to function during the day. However, taking longer naps can be harmful to both health and sleep quality.
Try to sleep and wake at consistent times
Your body has a natural cycle called the circadian rhythm that follows the pattern of the sun rising and setting. To enhance the quality of your sleep, it’s crucial to maintain a consistent schedule for going to bed and waking up. Studies have found that people who have irregular sleep patterns and stay up late on weekends tend to have poorer sleep. Irregular sleep can interfere with your body’s natural sleep cycle and the production of melatonin, a hormone that helps you fall asleep.
Creating a consistent sleep schedule and sticking to it for several weeks can help improve the quality of your sleep. Eventually, your body will get used to the routine and you may not even need an alarm to wake up.