How lack of sleep affects weight gain

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Experimental studies show that sleep deprivation can cause changes in the blood serum with an increase in the appetite-stimulating hormone ghrelin and a decrease in the level of the satiety-regulating hormone leptin.

Of course, there is no direct correlation between insomnia and weight gain. But there are some factors that influence weight gain. Lack of sleep leads to daytime fatigue and decreased activity.

A sleepy person tries to involuntarily compensate for the lack of strength caused by insomnia by an increased amount of food, when in fact he needs not food, but rest.

People who sleep little have more time to eat. Those who go to bed late have dinner at 7-8 pm, by midnight they begin to feel hungry and eat again. People who sleep less than they should get most of their daily calorie intake between 9 pm and 5 am, when everything eaten and not consumed is stored as fat and forms excess weight.

Those who sleep little tend not to pay attention to what they eat. Their diet becomes unhealthy.

A tired, unrested body requires more and more calories to cover energy costs for wakefulness. Therefore, sleepy people prefer high-calorie foods and invigorating energy drinks.

How lack of sleep affects weight gain

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Lack of sleep reduces physical activity. A person does not live fully, but rather half-heartedly. He spends the whole day tired. Therefore, there can be no talk of any additional physical activity. Such people simply have no time for sports.

Their lifestyle becomes inactive. The energy received from food, the body has nowhere to spend and all excess calories are deposited in fat.

Thus, reduced sleep predisposes to weight gain through a combination of increased caloric intake and reduced activity. Excess weight is a consequence of the predominance of calorie intake over consumption.

To normalize night rest, so that the body has time to restore its strength during the night, you should try to go to bed and wake up every day at the same time.

How lack of sleep affects weight gain

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The most important regulator of circadian rhythms is the hormone melatonin. It is produced at night in complete darkness. With age, the secretion of melatonin steadily decreases.

Melatonin is known for its immunomodulatory, anti-cancer and antioxidant properties. It is also a geroprotector – a drug that protects against aging. It is recommended to take it before bed to improve the quality of sleep. For people over the age of 50, melatonin is indicated for taking 1 tablet daily at bedtime with a dosage of 3 mg for life.

By this age, the production of your own melatonin is significantly reduced, and by about a hundred years it stops altogether. Therefore, older people always suffer from insomnia in one form or another.