How to slash nearly 300 calories a day during sleep

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How to slash nearly 300 calories a day during sleep – Guide

Losing weight isn’t that easy, especially this year when we’re stuck. up at the home, eating by 2020. So who wouldn’t love some simple ways to maximize calorie consumption and promote weight loss? A healthy diet and regular exercise program are key, but there are also some strategic changes you can make to optimize your sleep for fat burning.

The idea may seem far-fetched, but there’s actually a growing body of research showing that it’s possible to lose weight while you sleep. Modern life disrupts the natural circadian rhythm that the human body normally follows, according to research by the National Sleep Foundation. This disruption can even cause the body to store fat when it really shouldn’t.

How to cut almost 300 calories a day while sleeping

Sleep and hunger are related

How can getting more sleep help you lose weight? One reason is the effects of sleep deprivation on two key hormones that control hunger and satiety: ghrelin and leptin. Ghrelin stimulates feelings of hunger and has been shown to increase with sleep deprivation. Its partner, leptin, tells us when we are full. “Leptin has been shown to decrease with sleep deprivation. So when we’re sleep-deprived, we have less of this hormone, and so we’re less able to curb our appetite,” says Kolla.

And it’s not just overweight people who crave carbs and gain weight when they’re sleep deprived, according to Kristen Knutson, an associate professor of sleep and preventive medicine at Northwestern University Feinberg School of Medicine, who was not involved in the study. . “Studies that looked at increased appetite after sleep deprivation involved people who were not overweight,” she said. Getting enough sleep has health benefits for everyone, regardless of body weight,” Knutson said.

Another way poor sleep affects our eating decisions is found in the brain’s reward centers, the place that gives us pleasant feelings that we want to repeat. “The reward centers in the brain are more activated when there is a lack of sleep, which increases cravings for carbohydrates or junk food, as well as food intake in general,” says Tasali.

There is also the problem of insulin resistance, which increases with sleep deprivation and leads to weight gain. “Several laboratory studies have shown that a morning sugar tolerance test reveals a pre-diabetic and insulin-resistant state in the morning in sleep-deprived individuals compared to rested individuals,” said Tasali.

A simple intervention

How difficult was it for people to incorporate more sleep into their lives? It’s not that difficult, Tasali said. Each person participated in a one-hour consultation about their sleep style. “It was very individualized and focused on looking at people’s lifestyles, work restrictions, family members, pets, children and sleep habits,” she said. “Then we talked to them about how to improve sleep hygiene, how to put away electronics before bed.

Sleep experts advise keeping all devices that emit blue light – smartphones, laptops and televisions, to name a few – 45 minutes to an hour before bed. That’s because blue light prevents the release of melatonin, the body’s sleep hormone.

Other sleep hygiene tips include keeping the bedroom cool (about 15 to 20 degrees Celsius), avoiding spicy foods and alcohol before bed, muffling noises, and having a calming ritual before bed, which may include a hot bath or shower, reading a book, listening to music gentle breathing, deep breathing, yoga, meditation or light stretching. Tasali said she noticed changes after just one week of the two-week sleep improvement program.

“Some of them told me, ‘I thought I was going to be less productive.’ You’re giving me so much time in bed, how am I supposed to do all the work I’m supposed to be doing? and not final After two weeks, they kept telling me that they were more productive because they had more energy and were more alert.” A limitation of the study, according to Kolla, is that none of the subjects suffered from insomnia or other serious sleep disorders that affect millions of people.

“These were exclusively subjects who did not suffer from insomnia, but from what we would call behavioral sleep deprivation,” he said. “While the goal was to increase sleep duration to 8.5 hours, it is very likely that most people don’t need that much sleep. Therefore, future work will need to analyze specific information from participants to determine who is likely to benefit from this type of intervention.

Despite these limitations, he said it’s clear that people trying to lose weight should pay attention to “how much they sleep – avoiding voluntary sleep deprivation will play an important role.”

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