Lack of sleep and overweight

Modern research indicates that lack of sleep is directly related to obesity and an increase in body fat percentage. There are several reasons for this. A major role in these consequences of lack of sleep is played by the hormonal changes that occur when sleep is insufficient for the body. In people who are chronically sleep deprived, hormonal changes deepen. If you sometimes just have to cut a little off your usual sleep time, then the hormonal changes are not so sharp that they affect your body weight. Usually, chronic sleep deprivation activates hormones in such a way that appetite is intensified and exacerbated, while calorie burning almost stops. What hormones are responsible for this.
Of course, one of the most important hormones related to sleep deprivation and obesity is insulin. There is scientific evidence that in chronically sleep-deprived people, insulin sensitivity decreases and the risk of insulin resistance and type II diabetes increases. The other hormones that must be mentioned are the "stress hormone" - cortisol and the "hunger hormone" - ghrelin. When the body systematically lacks the necessary sleep, the levels of cortisol and ghrelin rise sharply and at the same time the levels of the "satiating hormone" - leptin - fall. On the other hand, you should know that the main hormone responsible for melting fat - the somatotropic hormone - is secreted most intensively during deep and restful sleep. Systemic lack of sleep has serious consequences, namely: increased appetite, increased levels of bad cholesterol and triglycerides in the blood, increased risk of diabetes and obesity, slowing of metabolism, loss of muscle mass and many more unpleasant consequences for the body.

If lack of sleep goes in combination with an unhealthy and sedentary lifestyle, then things can become extremely rough, so that it is very difficult to return them to normal limits.

If you have difficulty falling asleep, if you wake up at night and wake up too early in the morning, you can apply the following measures:

Conditions for a full sleep:
- Maintaining a certain rhythm
- Early dinner
- Avoiding the use of alcohol and coffee
- Avoiding prolonged television viewing and reading in the evening
- Avoiding conflicts in the evening
- A walk before bed

To help you sleep better:
- Ventilate the room where you will sleep
- Turn off all lights and sounds in the bedroom
- Take a warm shower. Put on your pajamas at least an hour before your usual bedtime so you're ready to go as soon as you feel sleepy.
- Lemon balm tea will relieve the tension accumulated during the day.
- Be active during the day. That way you will have used up the energy you got from the food.
- Don't take your problems to bed. "The morning is wiser than the evening."
If, after applying these measures, insomnia persists, seek medical attention.